Pumping: a short workout to relieve stress and tension

A great way to beat anxiety is to get up and stretch. In this little workout, we've put together mobility and coordination exercises to help you get distracted, refreshed, and gently stretch your muscles.

How to do the workout

Perform the following exercises 4-6 times in each direction:

1. Abduction of the pelvis with an inclination to the side.
2. Downward facing dog bringing the knee to the chest.
3. Shoulder and hip circles.
4. Reversal from a lunge.

How to do exercises

Abduction of the pelvis with a tilt to the side

Stand on your right knee, take your left leg to the side and straighten it. Fold your hands in front of your chest. Keeping your back straight, push your pelvis back. Go as deep as you can stretch.

Straighten up, raise your left arm through the side and lean to the right, stretching your side. Make sure that the body does not lean forward, look at the ceiling.

Hold this pose for a couple of seconds, return to the starting position and repeat. After doing 6-8 times, change legs and perform in the other direction.

Downward facing dog bringing the knee to the chest

Stand in an emphasis lying, bend one leg at the knee and bring it to the chest - this is the starting position. Then straighten the leg back, at the same time entering the downward dog pose - move the pelvis up, straighten the arms and back, bend in the thoracic spine.

Hold the pose for 1-2 seconds, then bend the raised leg at the knee, return to the starting position and repeat from the beginning. Do it smoothly and within your range of motion - don't try to stretch better with power.

Shoulder and hip circles

Get on all fours, raise your left hand with your palm up and your right leg bent at the knee at a right angle. Move your hand behind your back, first turning it with your palm to the floor, and then to the ceiling. At the same time, turn your leg with your knee to the side, and then move it forward, closer to your chest. Come back the same way.

If you can’t coordinate movements, first practice turning your arms and legs separately, and when you get comfortable, combine them into one exercise. Alternate sides through time.

Reversal from a lunge

Take a lunge with your right foot and stay in it. Check that both bones of the pelvis and shoulders look straight ahead. Raise your arms up and stretch your fingers to the ceiling. Direct your gaze there.

Then simultaneously turn the body to the right and extend the arms to the sides. Check that the hips do not turn much to the side. Return to a straight position with your arms above your head and repeat again.

Do 6-8 times on one side, then switch legs and repeat on the other side.

Write how you complex. Were you able to relax?

Iya Zorina