Before you start stretching, you need to take the right position.
First, sit on a hard surface. Transfer your body weight to the sciatic bones so that the spine assumes a natural position. Pull your chin back and down so that your neck is in line with your back.
Simple stretches on a chair can be performed right at your desk every two to three hours, and exercises on the floor can be left for home training.
Turn your head to the right, stay in this position for 30-60 seconds. Return the head to the starting position and turn in the other direction.
Tilt your head to the right. Place your right hand on the left side of your head next to your ear and gently press down. Pull your left hand down to the floor. Hold this position for 30-60 seconds, then switch sides.
Cross your arms over your chest. Turn the body and head to look over the right shoulder. The pelvis remains in place and does not move. Hold this position for 30-60 seconds and repeat in the other direction.
Place your palms on your knees. Bend your back slightly. A slight deflection will be enough to stretch the stiff muscles. Hold the pose for 30-60 seconds.
Raise your right hand up. Lean to the left, stretching the right side of the body. Hold the pose for 30-60 seconds and repeat in the other direction.
Lean forward, lie on your stomach on your knees. The arms hang down freely, the neck is straight. Hold the pose for 30-60 seconds.
Raise your right elbow above your head, place your forearm behind your back, and place your palm on the shoulder blade closer to the center of your back. Put your left hand behind your back from below, at the level of the lower back.
The elbow is pressed against the belt, the forearm is stretched along the back, the palm looks out. If possible, connect the fingers of two hands. Hold this position for 30-60 seconds and switch hands.
Stand up straight. Bend your right knee and grasp the sock with your right hand, press the heel against the buttock. Do not move your right hip much forward, it should be approximately at the same level with the left. Feel the stretch in the front of your thigh.
Stay in the pose for 30-60 seconds, hold on to the wall or the back of a chair if you lose your balance. Repeat with the other leg.
Go to the wall, lean on it with your palms. Place your right foot close to the wall so that the sock rests against it. Put your left leg back a step.
Bend the knee of your right leg and pull it towards the wall. At the same time, the left leg remains straight, the heels are pressed to the floor. You should feel the muscles of your left leg stretching.
Fix the pose for 30-60 seconds and repeat with the other leg.
Lie on the floor on your back, straighten your legs. Bring your right knee to your chest, put your hands on it and pull it closer. Hold the position for 30-60 seconds, then switch legs.
Lie on the floor on your back. Bend your left leg at the knee and place your foot on the floor. Straighten your right leg and lift it up. The angle between the hip and the body should be 90 degrees or less.
If you have an expander, put a loop around your leg and pull it closer to your body. Hold the pose for 30-60 seconds and repeat with the other leg.
Lie on the floor on your back. Lift your left leg and bend at the knee. Place the ankle of your right foot on the knee of your left.
Pull your left knee closer to your body, feeling the stretch in the right gluteus muscle. Hold the pose for 30-60 seconds, then repeat with the other leg.
