Beauty

It will take you only about 2 minutes to complete the entire set of exercises.

1. Neck stretch

Brief description of the exercise: turn the chin towards the left shoulder to create tension in the right side of the neck.

2. Trapeze and shoulder stretch

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

3. Upper back stretch

Brief description of the exercise: interlace your fingers in a lock at the back of your head and spread your elbows to the sides, then bring your shoulder blades together until you feel tension in your upper back.

4. Stretching the armpits and shoulders

A brief description of the exercise: grab the elbow with your right hand with your left hand, then gently lean to the left side.

5. Exercise for arms and upper back

A brief description of the exercise: sitting at the workplace, clasp your fingers in the castle and straighten them straight in front of you, turning your palms outward.

6. 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 up as far as possible.

7. Exercise for the spine

Brief description of the exercise: sitting in an office chair, gently turn your head and upper body to one side, while pressing your right hand on the outer thigh of your left leg.

8. Lower back stretch

Brief description of the exercise: gently lean forward with your torso until you feel tension in the back and lower back.

9. Squatting

Brief description of the exercise: squat, spread your knees 10-30 cm, depending on your flexibility, turn your feet to the sides at an angle of 15-20 degrees.

10. Calf stretch

Brief description of the exercise: Take the position as shown and slowly move the pelvis forward to stretch the calf muscle of the straightened hind leg.

11. Groin and hamstring stretch

Brief description of the exercise: take the position as in the figure and move the pelvis forward while bending the leaning leg.

12. Groin stretch

Brief description of the exercise: bend the leg at the knee and at the same time move the pelvis towards the bending leg.

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

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