Pumping: a complex for a flexible back and mobile hips

Exercises from this complex will well stretch the muscles on the front and back of the thigh, increase the mobility of the shoulders and upper back. The latter is especially useful for those who sit for a long time with hunched shoulders, for example, while working at a computer or with a smartphone in their hands.

You can make this workout part of your warm-up, do it as a workout in the morning, or any other time you feel the need to stretch.

How to do the workout

The complex includes five exercises:

1. Deep lunge.
2. Shoulder warm-up in the squat.
3. Side lunge and stretching back.
4. Tilt turn.
5. Reversal from Downward Facing Dog Pose.

Do the exercises four times on each side. Do them smoothly, without sudden movements and strong pressure.

How to do exercises

Deep lunge

Get into a prone position, and then place your right foot next to your right palm on the inside. Lower the knee of the leg behind you to the floor. Feel the stretch in the front of your thigh and the muscles in your groin.

Push your pelvis up and straighten both knees. Put the foot in front on the heel, the other on the whole foot. Lower the body to the knee, relax the neck. Hold this position for a few seconds, stretching the back of your thigh and calf muscles.

Return to lunge, switch legs and repeat.

Shoulder warm-up in the squat

Place your feet shoulder-width apart or slightly narrower, put your hands behind your head. Perform a squat and fix it at the bottom point. Check that the heels do not come off the floor, and the knees are turned to the sides. Try to arch your thoracic spine to keep your back straight.

Without leaving the squat, straighten your arms to the sides, turn them with your palms back and take them behind your back. Then do everything in reverse order, finishing with your hands behind your head. Repeat four times.

Side lunge and back stretch

Place your feet twice as wide as your shoulders, turn your toes slightly to the sides, fold your arms in front of your chest. Run a shallow lunge to the right, stretch your arms above your head and tilt the body through the side. Feel the stretch in your back muscles as you look up at the ceiling.

Return your arms and body to the starting position. Without straightening your knees, go into a lunge on your left leg and repeat the same thing on this side.

Tilt turn

Set your feet wide, lean forward with a straight back and rest on the floor with your right palm. Make sure your back stays straight.

Take your left hand behind your head and turn your body to the left, trying to look at the ceiling. The hips should remain in place. Hold the pose for a few seconds, then switch hands and repeat on the other side.

Reversal from Downward Dog Pose

Stand in push-up position, tilt your pelvis up and straighten your legs and arms so that your body resembles an inverted V. If it pulls hard under your knees, you can bend your legs and lift your heels slightly off the floor. Straighten your back from the tailbone to the neck, spread the shoulder blades to the sides and stretch belly to the hips.

Then lift your right leg, bent at the knee, turn your hips to the right, lift your right hand off the floor and try to touch the toe of the floor to your left. Return to starting position and repeat with the other leg.

Write how it feels. Did you like the stretch?