Stretching on the move: the lightest and fastest exercises

We have repeatedly written about how a permanent seat at the table, in the car, the plane has a negative impact on our body. You yourself certainly feel it. Pain in the back, neck, wrists, and even becomes our constant companion. This article contains simple exercises for stretching from head to toe, which will greatly help you to feel better and more energetic to the end of the day.

Remember that when you stretch you should feel muscle tension, but the pain should not be. Static stretching for 15 seconds (one exercise for one muscle group) will not only improve health, but also avoid a lot of injuries.

shoulders

You feel the tension in the shoulders? This not only causes discomfort, but also may lead to rotator cuff injury.

Make a circular motion shoulders. Slowly, trying to feel each muscle of: forward, up, back, and then in the opposite direction. The right hand gently push as close as possible to the body, as shown in the picture, stay in this position for 15 seconds. Now do the same again with the other hand.

Neck

The neck feels very heavy load during the working day. But due to the surge of the neck muscles may occur headaches and other serious trouble.

To stretch your neck, keep your chin to your chest and rotate it to the left. The left hand pull up, and then the elbow bend and stretch to the back of the neck. Same again, turning his head to the right.

If you're on the road, this exercise should be done while you stand waiting for the green traffic light. Hand stretch as low as possible, take the hand and tilt your head to the opposite shoulder. Do the same for the other arm.

chest muscles

One simple exercise will help you breathe easier and reduce the likelihood of a shoulder injury.

Slightly bend your elbows and lean back on the seat of the chair. Breasted drag forward and slightly upward, and elbows drag back.

triceps

Clasp your hands together in the lock behind him, one arm from the bottom, the other from above. After 15 seconds, switch hands and repeat. It's okay if it does not reach at once, gradually your score will be better.

Forearms, wrists, hands

Say "no" tunnel syndrome!

Extend your right arm in front of you, toes pointing up. Left hand pull the fingers towards you (slowly and carefully). Then turn the hand so that his fingers looked down again pull their left hand on himself. Repeat the exercise, changing hands.

Make circular motions with your wrist. Several times, squeeze hands into fists, it will help stretch the fingers themselves.

loin

Sit on a chair with your feet shoulder-width apart. breast stretch to the knees, not looking up from his chair. Feel uncomfortable tension goes from the waist. If you have a good stretch, it is possible to place her legs wide so that they do not interfere with you to lean below.

Buttocks

Oh yes, this part of the body suffers no less than the others and requires extensions to be "square" to the end of the day. The ankle of the right foot put on the left knee, and now pull the left leg to the chest. You feel like earned muscle? Repeat for the opposite side.

Legs

To stretch the hamstrings, sitting on a chair, extend your right leg forward and bend it as low as possible, the back should be straight. Hands, grasp the foot and help yourself to lean deeper. Repeat for the other leg.

You can get up and stretch down to the feet. So bracing It will be even better. If you lets office space, then let down his foot on the table and stretch to the foot, the toes pull over. So you are very good warm up and stretch the calf.

Feet and ankles

Place your right foot on your left and turn stupnoy right foot. Switch legs and do the same. This simple exercise will protect you from injury of the Achilles tendon.

For the next exercise is desirable that on your feet you had soft shoes, or that it was not at all. You can perform while sitting or standing. Rest against the top of the toes on the floor and move your weight on the leg, slightly popruzhinte. Repeat for the other leg.

Rest against the floor base of the fingers, popruzhinte, transferring the weight on fingertips.

Try to make at least a couple of these exercises, and you will feel immediately as improved circulation, stress from the muscles is gone, you feel a surge of energy and lightness. This will help you not only productively during the day, but the evening feel full of energy person, and not dying of fatigue being.