1. Cat stretch for the back

The back, in particular, suffers from a lack of mobility, which is often noticed by tension and shortened muscles.

  • You are on your mat on all fours.
  • Pull in your belly button, pull your chin toward your chest, and tilt your pelvis toward the ceiling. Lift your spine up – it’s like a cat’s hump.
  • On your next exhale, lower your spine and arch your back. Pull your shoulder blades back and look forward.

Switch the cat yawn about five times.

2. Downward facing dog for the whole body

  • Get on all fours, plant your feet and push your hips up. Actively push your heels down and lower them to the ground as far as possible. If you feel too much tension in the back of your legs, bend your knees a little.
  • Actively separate your shoulder blades while looking between your feet.

Hold the position for about 5-10 breaths.

3. Hip flexor lunge

People who sit a lot often suffer from a shortened hip flexor. This is often noticed by tension and pain in the neck, back, hips and buttocks. Using the lungs is an effective way to stretch your hip flexors.

  • Stand straight. Take a big step forward and plant your leg.
  • Squat deeply and support your back leg, with the back of your foot on the floor. The angle between your bent front leg should be about 90 degrees.
  • Your upper body is upright and your back is straight.

Hold for about 30 seconds, then switch sides. 3 passes in total.

4. Shoulder exercise for posture and upper body

For this exercise you need a small tool, for example, a towel. Advantage: Exercise not only improves your mobility, it also strengthens your posture.

  • Stand upright on a mat. Your legs are hip-width apart.
  • Take the towel with both hands and hold it loosely in front of you.
  • Now stretch the towel and stretch your arms over your head – as far as possible.
  • Hold the position for a few seconds before returning your arms and towel.

About 10 reps. Important : Contract your abs throughout the exercise and try not to bend your back.

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