Pumping: light stretching will return the feeling of an obedient and flexible body

If you urgently need a warm-up, but don’t want to strain especially, try this complex. The exercises gently stretch the major muscle groups and help develop flexibility and freedom of movement.

How to do the workout

Find a quiet place, lay out your mat, and get ready to devote the next 20 minutes to full stretching. Pay attention to all the sensations in the body, work gently and thoughtfully, without excessive effort and tension.

Do not hold your breath, try to relax even in positions that cause some discomfort.

Do the following exercises:

1. Stretching up and tilting to the side.
2. Tilt down and sway from side to side.
3. Warm up the hips in the squat.
4. Reduction and breeding of the shoulder blades on all fours.
5. Shoulder stretch in puppy pose.
6. Warm-up of the chest on the knees.
7. Wide stand.
8. Tilts in an angle pose.
9. Stretching the quadriceps against the wall.
10. Sitting twists.

How to do exercises

Stretching up and tilting to the side

Stand up straight, put your feet together. Raise your hands up and join your palms. Reach up to the ceiling, stretching your stomach. Then tilt the body to the side, keeping a level position - do not lean forward or backward. Spend three breathing cycles in this position, feeling how the side is stretched. Return to a straight position and repeat on the other side.

Tilt down and sway from side to side

Tilt your body, keeping your back straight. If it pulls under knees, slightly bend them. Feel how the spine straightens, and the body falls lower and lower.

Bend your elbows and join your forearms above your head. Allow the body to sink lower under its own weight. Spend 5-6 breaths in this position, or more if desired.

Then begin to swing left and right in a small range. Do three movements in each direction, and then slowly straighten up.

Warm up the hips in the squat

Get down in the deep squat. If at the same time your heels come off the floor, you can put a folded blanket under them. Place your hands in front of your chest. Shift your weight onto one leg, then the other. Repeat 4-6 times, tracking the sensations in the legs and feet.

Then turn one thigh inward and place it on the floor if possible. If not, stop where the pain begins. Repeat the same with the other leg. Do three times on each side.

Reduction and breeding of the shoulder blades on all fours

Get on all fours. Bring your shoulder blades together as much as possible, as if you are going to squeeze a pencil between them. Lock for a second, and then spread them, rounding your back. Repeat this exercise five times.

It is important that during the adduction and breeding, the lower back does not participate in the process - do not let it fall through and do not arch. Keep your abs tight and work only with your shoulder blades.

Puppy Pose Shoulder Stretch

Tilt your pelvis back and stretch your arms forward, placing your hands on your fingers. Expand shoulders outward and try to lower the chest as low as possible. Leaning on your fingers, with an inhalation, lift the body, spreading the shoulder blades, and then with an exhalation, lower yourself down again, stretching your shoulders. Repeat this five times.

Warm-up of the chest on the knees

Get on all fours and place your palms on the floor in front of your body. Pass the left hand behind the right, turn the body to the right and place the left shoulder on the floor. Take your right hand behind your back.

Spend 3-5 breaths in this position, trying to expand your chest more to the side, then return to the starting position and repeat the same on the other side.

Wide stance

Stand with your feet twice as wide as your shoulders and lower yourself into a squat until your thighs are parallel to the floor. Spread your knees out to the sides so they are facing opposite walls. Strain press and tilt your pelvis back - imagine that you are stretching your pubic bone towards your navel.

If you don't want to strain, rest your hands on your hips. If you don't mind working a little, fold your hands in front of your chest. Spend 5-6 breath cycles in the pose, trying to go lower, but without changing the position of the knees.

Tilts in an angle pose

Sit on the floor, spread your legs apart as wide as possible. Tilt the body forward - a little, only until there is discomfort. Spend a few breaths and exhalations in this position.

Then place your right palm on the floor in front of your body and turn your body towards your left leg without changing the position of your hips. Hold this position for three breaths and repeat on the other side.

Return the body to a straight position. Raise your right hand up and lean to the left through your side. Feel the side stretch. Don't let your body lean forward, open up breast. Hold the pose for three breaths, slowly return to a straight position and repeat on the other side.

Stretching the quadriceps against the wall

Put the rug next to the wall. You can roll it several times so that it does not hurt. Get on one knee with your back to the wall and put your shin on it. Move so that your heel is in contact with buttock. Straighten up and feel how the muscles on the front side of the thigh are stretched.

If you are in pain, move a little further and tilt your body forward. Those who want to deepen the stretch should straighten the body and tilt the pelvis back. Hold the pose for 5-6 breaths, switch legs and repeat.

Sitting crunches

Sit on the mat and stretch your legs forward. Bend the right leg at the knee and place the foot next to the left knee, on the outside. Leaning with your right palm on the floor, turn the body to the right, put your left elbow behind your right knee and twist the body. Your chest should be facing the wall to your right. Spend 5-6 breathing cycles in the pose, smoothly return to the starting position and repeat on the other side.

Tell us in the comments about your feelings after completing the complex!