Exercises to relieve stress
The goal of this exercise is to strengthen the waist, sides, buttocks and hips, to relax the lower back and maintain the flexibility of the spine.
Stand straight, feet shoulder-width apart, inhale, pulling your arms up. Exhale, slowly bending forward. The legs and back remain straight. With your right hand touching your left foot, r slowly raise your left hand so that it points upwards. At the same time, turn the body to the left (see fig. A). Breathe normally, linger on the score "five."
Slowly lower your arm and bend forward, clasp your legs and direct your body towards your legs. Inhale, exhale, clasp your right leg with your left hand. Slowly raise your right hand and turn around to look at it. Breathe normally at the count of "five."
Lower your right hand and lean forward in a relaxed way. Wrap your legs and bring your body close to them. Inhale, lifting your head and slowly returning to the vertical position, pulling your arms over your head. Exhale, then relax.
Put your hands on the waist, the thumb should be in front, the rest behind.Inhale, arching back, how much
it is possible. Then exhale (see fig. B). Breathing normally, linger on the score of "five." Inhale, returning to the starting position. Exhale, relax, then repeat the whole movement.
Do not worry if you can not bend at first. Do the exercise as much as possible for you.
The purpose of this exercise is to improve the shape of the hips. It also improves the flexibility of the knees, strengthens the toes of the ankles and joints.
Stand straight, feet about 20 centimeters wide, fingers looking forward. Raise your arms straight ahead parallel to the floor. Inhale, rising at the tips of the toes (see fig. A).
Exhaling, do squats so that the buttocks touch the heels. The back is straight (see fig. B). Breathing normally, linger on the score of "five." Inhale, gradually rising from the squat to the starting position. Exhale, relax, then repeat the whole movement twice.
Do not worry if at first you can only do this exercise by half or start choking. The main thing - keep your back straight.
Fixing a glance at any point at a distance will help you to concentrate and maintain a balance.
Exercise 3.Head to knees
The goal of this exercise is to improve the flexibility of the spine and relax the body.
Stand straight, place your right foot about 50 centimeters in front of your left foot. Inhale by raising your arms above your head, then join your palms. When you exhale, bend the body forward and down, keeping your back straight and not bending your knees (see Figure A). Continue until you reach the highest possible position for yourself. In time, you need to reach the knees with your chin, while touching the floor with your hands on the sides of your left foot (see Figure B). Breathing normally, stay in this position at the expense of "five."
Inhale, raising your head and slowly returning to the upright position. Exhale, lowering your hands, then relax. Repeat the same, but on the other hand.
Do not worry if you can not even get close to the ideal position to start. Bend as much as possible without fatigue. Perhaps you will find that on the one hand you can stretch out easier than with the other.
Mark your maximum stretch and aim to balance both sides.
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