Beauty

A sitting position does not have the best effect on your health: your posture worsens, muscles become numb, blood access to the lower extremities worsens. This set of stretching exercises will allow you to prevent the negative impact of a sedentary lifestyle. Perform it every time you feel that you are sitting too long, but at least once every 2 hours. It will take you about 4 minutes to complete it.

1. Walking

Before performing subsequent exercises, it is useful to simply walk around the office or in one place for 2-3 minutes in order to prepare the muscles for stretching.

2. Relaxation of the lower back and pectoral muscles

A brief description of the exercise: push your lower back forward with your hands until you feel a stretch in the lower back and chest.

3. Stretching the feet

Brief description of the exercise: lift the leg and rotate the foot in a circular motion, first in one direction and then in the other direction.

4. Exercise for stretching the shoulders, hands and fingers

A brief description of the exercise: in a standing position, fold your hands into the castle and, turning your palms, pull your hands as high as possible.

5. Trapeze and shoulder stretch

Brief description of the exercise: raise your shoulders up, feeling tension in the trapezium and neck.

6. Chest stretch

Brief description of the exercise: bring the shoulder blades together.

7. Neck stretch

A brief description of the exercise: tilt your head to your left shoulder, and at the same time pull your right hand down and to the left with your left hand.

8. Triceps and Upper Shoulders Stretch

A brief description of the exercise: applying pressure with one hand, gently move the elbow behind the head with the other, until a feeling of slight stretching appears.

9. Shoulder stretch

Brief description of the exercise: gently pull your elbow to the opposite shoulder until you feel a stretch in the muscles of the shoulder girdle.

10. Turns to the sides

A brief description of the exercise: turn the body and head in one direction, trying to look over your shoulder, and at the same time turn your hips in the opposite direction.

11. Stretching the Achilles tendons and ankles

Brief description of the exercise: stand on tiptoe for about 3-4 seconds

12. Calf stretch

Brief description of the exercise: take the position as shown in the figure and slowly move the pelvis forward to stretch the calf muscle of the straightened back leg.

Author: Alexander Kuznetsov based on the book Stretching for Everyone by Bob and Jill Anderson

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