I'll say right away, nothing complicated! Simple poses for relaxation, which you already do unconsciously every morning, even just stretching sweetly ;)
Lie on your back, under the shoulder blades — a rolled-up towel or a small pillow. Feet together, knees apart, breathing calm. Relax for a few minutes.
Sitting on your heels, wrap your knees around the pillow and hug it with your hands. For 10-20 breaths, relax with your head turned to one side. Then do the same on the other side.
Remove the pillow, stretch your arms forward and slightly to the side slightly wider than your shoulders. Feel your sides and shoulders stretch. Take a deep breath, gently crawl over to the other side and stretch again.
Get on your knees, back arched up, neck relaxed, hands and knees firmly resting on the floor, the top of the head pointing to the floor. Cats know a lot about relaxation ;)
As you inhale, you bend in your back, you stretch up with your coccyx, your gaze is directed upwards. Then, on exhaling, you return to the previous cat pose. Alternate these two poses for 10 breaths.
Kneeling, bring your arm under you and rest on one shoulder, trying to put more emphasis on the arm closer to the elbow. The head looks to the side, the neck is not tense. Feel the shoulder stretch.
Sitting or kneeling, raise your hands in the lock, palms up. Keep the spine in a neutral position, trying not to bend to the sides or back and forth.
From the previous exercise, move your hands forward in the lock with the palms facing away from you, the back is round, the face looks down. You should feel a stretch between your shoulder blades.
Hands in the lock behind your back, palms in. Gently straighten your back and pull your straightened arms slightly back and up.
Wrap your left arm around your waist from behind. With your right hand, press the palm of your left hand to your side. You stretch your ear to the right shoulder. In this exercise, the left shoulder and the left side of the neck are stretched. Then repeat the same on the other side.
Lie down on the floor again, but this time with your legs straightened and a pillow placed under the pelvis. Shoulders and back lie on the floor. You should feel the front of your thigh stretch. Lie on your back for a minute.
And the last exercise — move the pillow under your knees and completely relax your body for five minutes.
According to Sage, these exercises perfectly help to get rid of tension and clamps in the body after prolonged sitting work. And they also help to relieve tension from tired muscles after strength training.
If I didn't perform the cat, cow and cobra pose after working on the press, the sensations every other day would be extremely unpleasant.
