You can stretch yourself in any position: sitting, standing on all fours and even lying down.
When laziness prevents you from rising, you just need to start moving. In any position – it doesn’t matter. We have come up with five easy and short workouts for you that will help you strengthen your muscles and stretch nicely, relieving stress.
Lying Training
You can use these exercises immediately after waking up or at any time when you want to pause the series, shake the crumbs off your chest, and move a little. Stretch well first, and then start training. Perform all exercises 10 times.
Gluteus Bridge
Exercise pumps the buttocks. Put your hands along your body, bend your knees and place your feet on the floor. Raise the pelvis and lower it back. At the top, squeeze your buttocks with all your might.
Leg Lift
Exercise for the press with an emphasis on the lower part. Lie on your back, put your hands along the body, raise your legs to the right angle in the pelvis, and cross your legs. Take your pelvis off the floor, pull your knees up to your chest and come back.
Legs Apart
Exercise will load the inside of your hips. Lie on your back and raise straight legs to a right angle in the pelvis. Dilute them in the available amplitude and bring them back.
Raise Your Arms And Legs While Lying On Your Stomach
Exercise loads the muscles of the back and buttocks. Roll onto your stomach, straighten your legs and stretch your arms forward. In turn, lift the upper limbs, then the lower ones, slightly linger at the extreme point in order to better load the muscles. At one time, raising arms and legs is considered.
Back Stretching
Turn over again on your back and place your hands along the body. Raise your legs and lead them by the head, trying to touch the socks off the floor. Hands can be left along the body or bent at the elbows and support the lower back, as in the photo. It is important not to transfer weight to the neck – you are leaning on your shoulders (if you have problems with the cervical spine, just in case, exclude this exercise). Spend 10 seconds in the pose and lower back.
On this you can finish the warm-up or perform all the exercises two to three more times.
2. Chair Training
This short complex can be done during work to cheer up a little, stretch the body and strain the muscles. Set a timer and do each exercise for a minute.
“Cat Cow” On A Chair
Exercise will stretch your tired shoulders and back. Transfer body weight to the sciatic bones, bend your knees at a right angle, and press your feet to the floor. Put your hands on your knees.
Round your back and press your chin to your chest. Then bring the shoulder blades, bend your back and stretch your neck. Try to bend more in the thoracic region – imagine that someone is pressing on your back in the area of the shoulder blades. Alternate deflections, lingering in each for 1-2 seconds, until the run-out time runs out.
Chair Lift
So you can pump the press and hip flexors. Place your hands on the edge of the chair on either side of the pelvis and bend your knees. Take your hips off the chair and bring them back.
Chair squats
Exercise will load your thigh muscles and raise your pulse a little. Fold your hands in front of the body, straighten your back, press your feet to the floor. Keeping your back straight, rise from the chair until it is fully extended into the pelvis. Take your pelvis back and lower yourself into a chair. Keep your back straight, help yourself with your arms, unbending them to the sides of the body while lifting.
3. Warm Up Near The Table
Try this workout break from work. For example, while a coffee machine is preparing a cappuccino for you, and you just hang out next to the table, not knowing what to do with yourself.
Stretching The Abdomen
Exercise stretches the abs and shoulders, develops spinal mobility. Stand straight, place your legs together, pick up your knees, squeeze your buttocks and hold on to tension. Raise your straight arms above your head and join your palms together. As you inhale, reach up with your whole body and bend down in your chest. Spend 3-5 seconds in a pose.
Back Lunges
Exercise loads the muscles of the hips. Holding your hands over the edge of the table, lunge back. Make sure that the back remains straight, the knee in front of the standing leg does not go sideways, and the heel does not come off the floor. Return the limbs to their original position and repeat on the other side. Alternating legs, do 20 times.
Push Ups
Exercise will load your arms and shoulders. Stand on the bench while resting on the table. Do push-ups until your chest touches the countertop. Tighten your abs and buttocks, make sure that your elbows look back, and not to the side. Do 20 push-ups.
Stretching The Shoulders On The Table
Exercise will stretch the shoulders, back, and back of the hips. Move away from the table a couple of steps, straighten your knees, bend to parallel to the body with the floor, and put your hands on the table. Try to straighten your back, do not raise your head. Hold for 10 seconds.
4. Warm-up near the wall
A short workout that requires only a free floor near the wall. Perform each exercise 10 times. If the movement involves working with one foot – 10 times each.
Hands Sliding On The Wall
Exercise will strengthen and stretch the muscles of the shoulder girdle, help correct posture. Press your back against the wall and raise your arms to the sides to shoulder level. Bend your elbows at a right angle, lower your shoulders and press your forearms against the wall – this is the starting position. Without lifting your shoulders, elbows, and back from the wall, raise your hands up and straighten them above your head. Lower to the starting position and repeat.
Leg Lift
Such activity will pump the middle gluteal muscles and strengthen the oblique muscles of the abdomen. Stand sideways against the wall and hold on to it with one hand. Lift your straight leg and swing it up and down in a small range. Do 10 ups and downs for each leg.
Static Squat With A Wall
Another exercise to pump your hips and abs, this time static. Stand with your back to the wall and squat down to the parallel of your hips to the floor. Press the body against the wall and the feet against the floor. Hands can be folded in front of you or put on your belt. Hold the position for 10 seconds.
5. On all fours
The entire training will take place on the mat and will take only 5 minutes. In this case, you will well load the muscles of the hips and abs, tone the muscles of the hands and stretch the shoulders and back. Set a timer and complete each exercise for 30 seconds. If the movement involves working with only one hand or foot – 30 seconds on each side.
Side Raises
Exercise pumps the middle gluteal muscles, strengthens the muscles of the core. Get down on your right knee, stretch your left leg to the side. Put your right hand on the floor, put your left behind the head. Raise and lower your straight leg. Make sure that the body is in the same plane, and the chest is not leaning forward.
Leg Up
Exercise pumps the buttocks. Stand on all fours, place your wrists under your shoulders. Lift the leg, bent at the knee, to the parallel of the thigh with the floor or slightly higher. Tighten your buttocks at the top.
Baby Pose
Exercise stretches your shoulders. Sit on your heels, slightly push your hips apart. Stretch your arms forward and lie on your hips with your stomach. Spend at 30 seconds, stretching your shoulders and back. Breathe smoothly and deeply.
All these exercises are not only easy but also helps a person to stay fit and keep body in shape.
