All day long you sit in the office, and all physical activity comes down to walks to the coffee maker. Chances are, you already have a number of joint and muscle problems. After all, such an uncomfortable static position of the body leads to the fact that the muscles contract, lose elasticity, and the joints lose flexibility. As a result, posture deteriorates, blood circulation is impaired, and neuralgic pains occur. Simple stretching exercises can help you prevent all of these problems from occurring.
It is necessary
- - towel;
- - gymnastic mat.
Instructions
Step 1
Stand up straight. Pull the rectus muscles as far behind your back as possible. The elbows should be slightly below the shoulder joints. To complicate the exercise, you can stand in a doorway and lean forward slightly, bending your elbows 90 degrees.
This exercise is very helpful for those who spend all day at the computer.
Step 2
Stretch your right hand forward, and with your left, lightly press down on her elbow. Lower your shoulders as low as possible, this will make the stretch more intense.
Step 3
Lie on your right side. Bend your right leg at the knee. Bend the left one so as to maintain balance. Grab your right ankle with your left hand and pull your heel towards your buttocks. Make sure that the torso maintains its position.
Step 4
Get on all fours. Spread your arms and legs shoulder-width apart. Lower your buttocks to your heels without moving your palms. Then stretch your arms as far as possible.
This exercise works well for acute back pain.
Step 5
Take your right leg cross and back. Tilt the body to the left. Extend your right hand over your head to the left. Move your hips to the opposite side.
Repeat for the other side.
Step 6
Lie on your back. Bend your legs at the knees and place them on the floor. Put a towel on the foot of your right leg and pull your thigh towards your torso. Now unbend both knees at the same time.
The exercise is very suitable for those who sit a lot at work.
Step 7
There are certain rules for stretching: - It is better for beginners to perform static stretching. With this type of stretching, it is necessary to fix the position in which the maximum tension occurs for 15-20 seconds. And then slowly return to the starting position.
- never stretch unheated muscles. Before doing stretching exercises, do a light jog or jump rope.
- do not jerk stretching. This increases the risk of injury.
- do not freeze in stretching for a long time. Too long fixation of the stretched muscles leads to a decrease in muscle tone.
- do not overexert yourself. The muscles being stretched should feel a slight burning sensation, but not pain. Stop exercising immediately if you feel pain in your joints.
