Beauty

Forearm exercise

This exercise is recommended to stretch the muscles of the forearms.

1. Starting position: the same.

2. Rest the palm of one hand on the seat of the chair so that the thumb points outward, and the other four — on the back of the chair. Now slowly lean back until you feel a stretch in your forearm. Hold this position for 10 seconds.

Then repeat the exercise for the other hand.

It is important:

If you feel comfortable, you can stretch both arms at the same time.

While stretching, do not lift your hand from the surface of the chair.

Ankle stretch

1. Starting position: the same.

2. Raise one leg up and, holding it with your hand, rotate the ankle (See figure) first in the direction of movement clockwise, then in the opposite direction.

3. Perform at least 20 rotations in each direction for both legs.

Outer thigh stretch

1. Starting position: the same.

2. Grasp the shin of the leg just below the knee with your hands and slowly pull it towards the chest until tension appears in the area of ​​the outer part of the thigh. Hold the stretch for about 15 seconds.

3. Then do this exercise for the other leg.

It is important:

To shift the focus of the stretch to the outside of the thigh, pull the bent leg to the opposite shoulder.

Lateral thigh stretch

1. Starting position: the same.

2. Place the right foot on the left, as shown in the picture. And slowly tilt your torso down until you feel tension in the lateral part of your right thigh (piriformis stretch). Hold the stretch for about 10-15 seconds.

3. Then do this exercise for the other leg.

It is important:

The body should be relaxed, breathing rhythmic.

Lower back stretch

This exercise will allow you to relieve tension and stretch the muscles of the lower back.

1. Starting position: the same.

2. Gently lean your torso forward until you feel tension in your back and lower back. However, you may be flexible enough to not feel stretched in this position, but do this exercise anyway, as it is good for stimulating blood circulation. Hold the stretch for 15-20 seconds. Then rest your hands on your hips and slowly return to the starting position.

Performing the described set of exercises, you can relieve tension and activate those parts of the body that get tired of long and motionless sitting in front of the computer.

Stretching exercises in a sitting position. Part 1

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

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