Pumping: a complex for relieving stress and developing mobility

This complex will help you warm up well, focus on sensations and movement. Focusing on your body relieves stress just as much as controlling your thoughts.

To make everything work as it should, shift the focus to the sensations in the muscles and joints, memorize the sequence of movements and stretch without fanaticism - just as much as you feel comfortable.

Tip: turn on relaxing music, it will be even more pleasant with it.

How to perform the complex

The whole workout consists of three combinations of movements that follow each other in a continuous stream. Memorize them and repeat each specified number of times.

Combination 1

Get on all fours. Gently arch your back in an arc, moving in a wave: start with the coccyx, then round the lower back, thoracic back and neck, lowering the chin to the chest.

Bend your elbows and lower your stomach and chest onto the mat. Straighten your legs and press your hips to the floor. Extend your arms at the elbows, bending in the thoracic spine, look up. Feel the muscles stretch belly.

If stretching allows, you can straighten your arms completely. If you feel discomfort in the lower back, leave them bent and try to bend more in the chest.

Lower yourself back to the floor, bend your right leg at the knee and turn through your right side, sitting on the mat. Straighten your back, leave your left leg straight, place your right foot on the floor close to your groin.

Leaning on your left hand, lift your pelvis off the floor and stretch your body in one straight line. Stretch your right hand to the ceiling.

Return back to the sitting position, roll over onto your stomach and repeat the same on the other side. This time you will bend your left leg at the knee, turn through your left side and straighten up with support on your right hand.

Return to your stomach and get back on all fours. Repeat the combination from the beginning three more times.

Combination 2

Standing on all fours, move the pelvis back and go out into child's pose - sit on your heels, fully extend the body and arms, stretching the latissimus dorsi and shoulders. Spend a couple of seconds in this position.

Get back on all fours and place your right foot next to your right palm. Then lift your hand off the floor and turn your body to the right. Stretch, return your hand back to the floor, and return to Child Pose.

Repeat the same with the left leg: lunge, turn the body to the side and return to all fours. Perform the combination three times on each side.

Combination 3

Get on all fours, stretch your right hand forward and lower it to the floor. Feel your lats stretch back muscles.

Return to the starting position, move your right hand to the left and place your shoulder on the floor, stretching the trapezoid. Rise back and put your left hand on your forearm, and put your right hand behind your head.

Turn to the right, trying to point your elbow at the ceiling. Lower your hand and get back on all fours. Perform four such bundles from each hand.

Write how you workout. Did you remember the combinations?

Iya Zorina