Perform these exercises, and your body will remain flexible at any age

These exercises will help to avoid muscle stiffness, increase flexibility and reduce the risk of injury. Do them daily. And if you sit a lot, then several times a day.

It is not necessary to do the exercises if you feel pain or if you have problems with the musculoskeletal system.

Before you start stretching, you need to take the right position.

First, sit on a solid surface. Transfer the body weight on the sitting bones to the spine took a natural position. Take chin and back down to the neck is aligned with the back.

1. stretching the neck

Turn right head, stay in this position for 30-60 seconds. Return the head to its original position and turn the other way.

2. head tilt

Tilt your head to the right. Put your right hand on the left side of the head near the ear and push gently. Left hand pull down, to the floor. Hold this posture for 30-60 seconds, then change direction.

3. body turns

Cross your arms over your chest. Turn body and head to look behind his right shoulder. Taz at the same time remains in place and does not move.

Hold this position for 30-60 seconds and repeat to the other side.

4. stretching back

Place the palms on the knees. Slightly bend your back. Small deflection would be enough to stretch stiff muscles.

Hold the pose for 30-60 seconds.

5. Side bends

Raise your right hand up. Lean to the left, stretching the right side of the body.

Hold the pose for 30-60 seconds and repeat to the other side.

6. leaned forward

Lean forward, lay down on his stomach on his knees. Hands free to hang neck straight. Hold the pose for 30-60 seconds.

7. Stretching triceps and shoulders

Raise your right arm over your head, forearm rewound behind his back, his hand pinned close to the center of the back. Left hand Get behind the bottom, on the waist level.

Elbow pinned to his belt, upper arm stretched along the back, palm facing outward. If possible, connect the fingers of two hands. Hold this position for 30-60 seconds and switch hands.

8. stretching the quadriceps

Stand up straight. Bend your right knee and grasp the toe of his right hand, push the heel to the buttock. Do not take away the right thigh heavily forward, it must be on the same level with the left. Feel tension in the front surface thigh.

Hold the pose for 30-60 seconds, stick to the wall or the back of a chair, if losing his balance. Repeat with the other leg.

9. Stretching leg muscles

Approach the wall, lean on her hands. Put your right foot against the wall to toe rested on her. Left leg set aside a step back.

Bend the knee of the right leg and pull him to the wall. The left leg remains straight at the same time, the heel pressed to the floor. You should feel the muscles stretching the left leg.

Fix the position for 30-60 seconds and repeat with the other leg.

10. Stretching the hip flexors

Lie on the floor on his back, straighten legs. Bring your right knee to your chest, put his hands on him and pull closer.

Hold the position for 30-60 seconds, then switch legs.

11. Stretching Femur

Lie on the floor on his back. Bend left leg at the knee and place the foot on the floor. Straighten your right leg and lift up. The angle between the thigh and the housing should be 90 degrees or less.

if you have expander, Throw with a loop on the leg and pull it close to your body. Hold the pose for 30-60 seconds and repeat with the other leg.

12. Stretching the piriformis muscle

Lie on the floor on his back. Lift your left leg and bend at the knee. The ankle of the right foot put on the left knee.

Pull the left knee close to your body, feeling the stretch in your right glutes. Hold the position for 30-60 seconds, then repeat with the other leg.

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Simple stretches can be done in a chair directly behind work desk every two to three hours, and exercises on the floor leave for home workout.