Does your spine feel like stone after a long day at work? An excellent solution is stretching.
It helps to wake up muscles, relieve tension in the whole body and makes you feel very good.
Here are 7 basic exercises to help you release muscle tension and relax.
1- Downward facing dog pose.
This pose stretches the hamstrings, back muscles, and deltoid.
Get on all fours with knees and feet shoulder-width apart, hips and arms perpendicular to the floor.
Bend in the lower back, exhale, pushing off the floor with your hands, take your buttocks back and up. Stretch your arms, neck, back in one line, trying to increase the internal space in each joint. Straighten your knees, press your heels to the floor.
The exercise can be made dynamic: alternate this pose with a bar.
2- Side stretch.
Stand up straight with your legs slightly wider. Extend one arm up, tilt your torso in the opposite direction, and lower the other arm as low as possible. Hold for eight seconds, then repeat on the other side.
3- Crescent Pose.
It helps to find balance, engages the abs, hips and pecs.
Stand up straight. Then, with an exhalation, take a wide step backward, at a distance of 120-125 cm. The front foot “looks” forward, the back – at an angle of about 45 degrees inward.
With both feet firmly on the floor, bend your front knee. Distribute your weight so that your body is stable. Stretch your arms up.
You can make the exercise dynamic by flexing and straightening your front leg.
4- Child’s pose.
Get on all fours. Slowly lower your hips to your heels as much as possible. At the same time, try to stretch your arms as far as possible. Hold the pose for 1 minute.
5- Stretch one leg.
Lie on your back and lift your straight legs up. Lower one leg to the floor, and grab the other with your hands and try to pull it closer to your face. Don’t bend your knee. Hold the pose for 30 seconds and switch legs.
6- Number 4.
This exercise helps stretch the hips and glutes.
Sit on the mat with your legs extended in front of you. Place your hands behind you with your fingertips pointing away from your body. Raise one leg, place it with the ankle on the opposite leg just above the knee.
Bend your lower leg slowly, pulling it towards you, until you feel a stretch on the outer thigh of the other leg. Hold for 30 seconds and switch legs.
You can make the exercise more dynamic by alternately bending and straightening your lower leg.
7- Cat pose.
It perfectly relaxes the back and spine.
Get on all fours with your arms and hips at right angles to the floor. Then the back should be rounded as much as possible, trying to bend it up, as a cat does.
It is necessary to monitor the position of the shoulders and neck – the head should be lowered, the neck should be relaxed, the shoulders should not be tense.