Pumping: a short complex for relieving tension from the neck and shoulders

Daily stress and a sedentary lifestyle enslave the muscles. Thinking about worries and problems, we do not notice the state of our own body, we walk with our shoulders squeezed and our neck tense, we always frown our eyebrows.

This small complex will help you to understand where the tension has accumulated, it will be pleasant to stretch your muscles and relax.

How to perform the complex

All you need is some free space against the wall. In the process, you do not have to move intensively or lie down on the floor, so you can do the complex several times during the working day.

The workout consists of the following movements:

1. Neck stretch - 5 reps.
2. Stretching the trapezoid - 3 times in each direction.
3. Sliding hands on the wall - 5 reps.
4. Stretching the chest against the wall - 3 times in each direction.
5. Tilt with hands on the wall - 20-30 seconds.

How to do exercises

neck stretch

Stand with your back against the wall, lean against it with your buttocks and shoulder blades. Lower your shoulders, stretch your crown up and press the back of your neck against a vertical surface to create a “double chin”.

Hold for a second, return to the starting position and repeat again.

Trapeze stretch

Move away from the wall a little, put your hands behind your back and clasp your fingers in the lock. Move them to your right thigh and tilt your head to the right, feeling a stretch in the left side of the trapezoid.

Then tilt your head forward and smoothly move it to the left. At the same time, straighten your arms behind your back, and then transfer the lock from your fingers to your left thigh.

Repeat the same two more times.

Sliding hands on the wall

Stand close to the wall and press against it with your heels, buttocks and back. Stretch your arms to the sides and bend them at the elbow joints at a right angle, as if you decided to portray cactus.

Press the back of your shoulders, forearms, and back of your hands against the wall. Without leaving the surface, raise your arms above your head and straighten them completely.

Then slowly return to the cactus position and repeat. Try not to take your hands off the wall and do not bend your lower back. Pull in your stomach and keep your abs tense throughout the exercise.

Wall chest stretch

Turn around to face the wall, press your right shoulder against it and extend your arm parallel to the floor at shoulder level. Bend your left arm and place your palm on the wall.

Gently twist your torso to the left, feeling the stretch in your right shoulder and chest. Come back and repeat with the other hand.

If you have a lot of pulling in the elbow area, you can bend your arm and place your forearm vertically.

Tilt with hands on the wall

Stand facing the wall, place your palms on it and move away, tilting the body forward with a straight back. Straighten your arms, feel how your shoulders are stretched, and your back is lengthening from the coccyx to neck.

Keep your head in such a way that your back and neck are in line, look at the floor. If you have a pull under your knees, bend your legs slightly.

Share your impressions in the comments. Were you able to relax?