Try to perform each type of stretch on all sides, check the body and hold each exposure for 20-30 seconds on both sides. The whole exercise series will take you less than 10 minutes.
Stand forward. This stretching relieves the voltage from the spine, reveals popliteal tendons and increases blood circulation in the head and upper body.
Standing stretching. It reveals inclined and intercostal muscles. It also relieves hardness on the spine and shoulders. Stand straight, the legs together. Raise both hands on your head, squeeze your left wrist with your right hand. Then, carefully reach and extend to the right. At the same time, keep the chest open and the hips are flat. Keep this pose for 20-30 seconds, then change the side.
Description of the hip joint. Heals the posture, reduces low back pain, and helps to move better throughout the day. To perform this stretch, stand straight and transfer the weight to the left leg. Put an ankle on the left knee to form “four”. Then take back the hips as if you were sitting in the chair. Keep your chest in a raised position and drain the body.
Stretching of a Standing Cat-Korov. Put your hands on the hips just above the knees. For inhalation, bend your back, lift your chest, and take back the pelvis. Drink around the spine during exhalation, pull the chin and belly. Replace these two positions for 30-45 seconds.
Standing execution. Stand with the wall and put your palms on the shoulder level. Pull one step back and leave your heel to the ground. Make sure that the rear leg is flat and the front is bent in the knee. After that, bend lightly forward until you feel strong stretching in the calves. Keep this pose for 30 seconds and replace the side.
News -law materials cannot be equalized to the doctor’s prescription. Consult a specialist before deciding.
Source: Ferra
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