This small complex will help to raise the pulse a little, relieve muscle stiffness, which is often felt in the morning, and tune in to an active day. You can use the exercises both as a small exercise and as a warm-up before training.
You will need a small pillow or a rolled-up blanket. It is also advisable to free up space next to the wall.
The complex consists of the following movements:
Set a timer and do each exercise for a minute.
Stand up straight, put your feet hip-width apart. Put a pillow or a rolled-up blanket in front of your feet, if they are at hand. Thanks to them, kneeling on the floor will be more comfortable.
Press your chin to your chest and place your palms on the back of your head. Vertebra by vertebra, bend your back until you drop into a full tilt. Spend a second in this position, and then do a deep squat . Lift your pelvis up again, do another squat.
Then put your knees on the floor or on a pillow, if there is one. Put your hands on your shins and bend well, stretching the front side of the body.
Be careful with the lower back: if you feel tension, squeeze your buttocks harder and try to bend in the thoracic region.
Go into a squat again, then into a tilt with your hands behind your head. Rise smoothly, rounding your back. At the top, bend again in the thoracic region, and then start again.
Lower yourself into a deep lateral lunge, stretching thighs. Rest your elbow on the hip and turn the body towards the outstretched leg, point the other hand upwards.
Try to turn your chest to the side, look at the raised arm. Return the body to its original position and, without rising, switch to the other leg. Keep up the good work.
Stand with your right side to the wall and get down on your right knee. Turn the body as much as possible to the right and bend down to the parallel of the spine with the floor. Extend your left arm over your head. Keep the right one bent next to the chest.
From this position, lift the body, turn your chest to the wall and stretch your right hand to the right. Repeat from the beginning.
Do the exercise for 30 seconds, then switch sides. Stand with your left side to the wall on your left knee and repeat a bunch of movements in this direction.
Get on your right knee. Put your left hand on your right heel or shin, and then bend in the back and stretch your right hand up and back.
Step out of the deflection, feed the pelvis back and sit on the heel. Straighten your forward leg and bend your stomach to the knee. Hold the pose for a few seconds, and then get up on one knee again and perform the ligament first.
Do 30 seconds from each leg.
Sit on the floor with your right leg in front of your body and your left leg behind. Both bend at knees at a right angle.
Lean forward to lie on your stomach on your knee. Then straighten up, put your right palm on the floor and stretch your left hand to the right through the side.
Straighten up, turn over to the other side and repeat the same thing.
Within a minute, sit on the floor and get up. No need to straighten up completely — stay in a half-bent position. Fold your legs as you like, you can lean on the floor with one or two hands.
Stand up straight, cover your eyes. Step from one foot to the other, run on the spot, jump. Shake your hands, swing from side to side. Your task is to relax as much as possible and have fun.
You can finish the complex with a breathing exercise — perform 6-8 deep breaths and exhalations. Make sure that the stomach is inflated and deflated.
And be sure to share your impressions of the complex in the comments!
