We made three complexes, which will help to disperse blood and stretch the muscles, scored from long sitting. The first is suitable for stretching right in the workplace, not rising from his chair. The second exercise involves standing, you can perform almost any clothing. The third is suitable for those who work at home or in the office with free rules, where you can spread out a rug and do warm-up in deep positions.
Warm up straight in a chair
Before the start of the warm-up move away from the table, move the chair to the edge of a basin, straighten your back, straighten and lower the shoulders. Adjust your chair so that your knees are bent at a right angle and feet flat on the floor.
Some exercises are measured in the amount of time, while others - in the respiratory cycle. One cycle - it is inhalation and exhalation. Breathe deeply and steadily, concentrate on the sensation of the body.
Turn your head to the right, lower the chin down. Slowly move it to the left shoulder and raise your head. Imagine that draw a semi-circle on the chest chin. Perform the exercise in the opposite direction and repeat two more times.
Slipping his head back and forth
Pull the chin forward and then retract it into itself and drag the crown to the ceiling. Feel stretched back side of the neck. Repeat three more times.
Pull shoulders forward and fix for 2-3 seconds, to feel extension. Then pull the shoulders back and bend your elbows. Hold shoulders drooping, pull your elbows back. Return to starting position and lift your shoulders to your ears. Hold for 2-3 seconds and then lower.
Stretching the neck and shoulders
Raise your right hand bend at the elbow and place his hand on the blade. Put your left hand on the right side of the head near the ear. Press lightly on the brush head, tilting it to the left. Hold for three breaths, then switch hands and repeat.
"Cat-Cow" on a chair
Put your hands on your knees, pull up the spine. Inspiratory arch your back, stretch your neck, but do not wring it back, look direct into the ceiling. On the exhale, round the back, the shoulders move forward, press the chin to the chest. Repeat two more times.
The inclination of the body forward
Lean forward and lay down on his stomach on his knees, hands, lower freely. Then tilt the pelvis forward and pull back in a straight line, drag the crown in the opposite wall. Hold the position for five breaths.
Place the palms on the knees, pull up the spine. Turn body to the right, put your right hand on the back of a chair, leave left knee. Do not change the position of the pelvis, rotate the body only. Do not lift the shoulders, try to stretch the spine upwards, seeking to crown the ceiling. Hold the position for three breaths and then repeat in the opposite direction.
Exercises of this complex can be performed in any clothes except for short skirts and too narrow things.
Stretching back of the neck
Stand up straight, lower and straighten shoulders. Place your right hand on the crown of the head. Left grasp the chin and move it back. Simultaneously drag crown up, stretching back side neck. Hold the position for three breaths, relax and try again.
Tilting the head forward and sideways
Stand up straight, lower and straighten shoulders. Place your right hand on the left side of the head, your fingers placed near the ear. Tilt your head forward and sideways, feel the stretch in the side of the neck. Using hand pressure slightly strengthen the left shoulder pulling down.
Keep the position of three breaths, then switch sides and repeat.
Stretching the chest wall
Stand right side to the wall at a distance of a step from it. Put your right hand on the wall at shoulder level, elbows slightly bent. Unscrew the body, pelvis and head away from the wall. Feel the tension in the muscles of the chest near the armpit. Hold for three breaths and repeat to the other side.
Stand with your feet together, pull your knees. On the inhale, lift your hands up, join hands and arch your back. Try longer bend in the thoracic region, and not in waist. To protect the lower back while bending strongly Squeeze your buttocks. On the exhale, return to starting position and repeat two more times.
Stretching the shoulders against the wall
Stand back a step away from the wall, with your feet flat on the hips width. Tilt your body straight forward to parallel with the floor and put his hands on the wall. Pull the spine in a straight line from the pelvis to the head, bend your knees. Hold for three breaths.
Stand straight, feet together, hands on his belt. Make a shallow lunge right foot. Her foot point the forward, left turn at an angle of 45 °. Stretch the crown at the ceiling, point the pelvis straight forward.
From this position, tighten up the pelvis and swing straight back ago. Feel tension in the upper thigh near the pelvis. Hold for three breaths and then repeat on the other leg.
Stretching the front of the thigh
It is better to carry out this exercise next to a table or wall to keep from falling in case of loss balance. Stand with your feet together. Bend your right leg at the knee and slide the lower leg back. Grab your right hand toe of the right foot and pull it to the buttock. Feel tension in the front of the thigh. If this is not enough, tighten up the pelvis.
Hold for three breaths and then repeat on the other leg.
Warm up on the mat
At run time, follow the breath, all movements are performed smoothly and gently. Linger in each position for 3-5 seconds to feel the tension.
Stand with your feet together. Pull your knees, tighten your buttocks. On the inhale pull your arms above your head, cave in the thoracic region.
Lean forward so low as it turns to keep a straight back. If possible, place your hands on your feet, if not - in the leg. Feel tensile Femur. Make three soft springy movement, deepening the pose.
Deep lunge forward
Take a deep lunge right foot forward, put his hands on either side of the foot. Straighten your back, straighten the chest, slightly lift the chin, look forward and upward. Make three soft springy motion, then switch legs and repeat. At the end again switch legs to the right was to come.
expand the unit to the right of the previous position. Leave your left hand on the floor, the right to direct the ceiling. Do not change the position of the pelvis and legs, rotate the body only. Return to the regular deep attack, switch legs and repeat in the opposite direction: the left foot forward, turn the body to the left side. At the end of the exercise, stand at close range while lying.
Pose muzzle dog down
Free pelvis up, stretch your arms, straighten spine from the pelvis to the neck, the head, keep in line with your back. If you can not straighten his back because of the pain in the back of the thighs, lift the heels off the floor and bend your knees. Feel like relaxing back and arm muscles stretched.
"The cat-cow" with a turn
Get on all fours. Arch your back on the inhale, exhale bend the arc of her and tilt head. Repeat the movement three times. Then expand the unit to the right. The Left arm and a leg, leave in the same position, right in a diagonal pull, stretching the side. Return to starting position and repeat on all fours in the other direction.
Free pelvis back and put it back on his heels, and the stomach - to its knees. Pull back and arms, forehead touch the floor. Feel the back stretch.
Slightly open your knees, place feet on the pads. Free pelvis backwards, and exit in a deep squat. Keep your back straight, pull your hands in front of him. Make three springy motion in the squat, then slowly straighten.
You are well warmed up, they broke up the blood and muscles stretched clogged. You can once again start to work.
* The promotion is valid in Moscow, Moscow Region, Yaroslavl only when ordering via the mobile application. Organizer: "City-Mobil". Location: 117997, Ul. Architect Vlasov. 55. BIN 1097746203785. The duration of the action with the 03.07.2019 on 31.12.2019. Details of the organizers of the action, on the rules of its implementation can be found on the website of the organizer at: www.city-mobil.ru.
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