These exercises will help to avoid muscle stiffness, increase flexibility and reduce the risk of injury. Do them daily. And if you sit a lot, then several times a day.
Do not exercise if you feel pain or have problems with the musculoskeletal system.
Before you start stretching, you need to take the correct position.
First, sit on a hard surface. Shift your body weight onto your sit bones to bring your spine into 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 done right at your desk every two to three hours, and exercises on the floor can be left for home workouts.
1. Neck stretch
Turn your head to the right, stay in this position for 30-60 seconds. Return your head to the starting position and turn to the other side.
2. Head tilt
Tilt your head to the right. Place your right hand on the left side of your head next to your ear and press gently. Pull your left hand down to the floor. Hold this position for 30-60 seconds, then switch sides.
3. Body rotations
Cross your arms over your chest. Turn your body and head to look over your right shoulder . The pelvis remains in place and does not move.
Hold this pose for 30-60 seconds and repeat on the other side.
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4. Back stretch
Place your palms on your knees. Slightly arch your back. A slight backbend will be enough to stretch stiff muscles.
Hold the pose for 30-60 seconds.
5. Tilts to the sides
Raise your right hand up. Lean to the left, stretching the right side of your body.
Hold the pose for 30-60 seconds and repeat on the other side.
6. Lean forward
Lean forward, lie on your knees with your stomach. The arms hang freely, the neck is straight. Hold the pose for 30-60 seconds.
7. Triceps and shoulder stretch
Raise your right elbow above your head, bring your forearm behind your back, place your palm on your shoulder blade closer to the center of your back. Bring your left hand behind your back from below, at the level of the lower back .
The elbow is pressed to the belt, the forearm is extended along the back, the palm looks outward. If possible, connect the fingers of two hands. Hold this position for 30-60 seconds and switch hands.
8. Quadriceps stretch
Stand up straight. Bend your right knee and grab your toe with your right hand, press the heel to the buttock. Do not take the right thigh too far forward, it should be approximately at the same level as the left. Feel the stretch in the front of your thigh.
Hold the pose for 30-60 seconds, holding onto a wall or the back of a chair if you lose your balance. Repeat with the other leg.
9. Calf muscle stretch
Go to the wall, lean on it with your palms. Place your right foot close to the wall so that the toe rests against it. Step your left foot back.
Bend your right knee and pull it towards the wall. The left leg remains straight, the heels are pressed to the floor. You should feel a stretch in the muscles of your left leg.
Hold the pose for 30-60 seconds and repeat on the other leg.
10. Hip Flexor Stretch
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.
11. Stretching the back of the thigh
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 thigh 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 on the other leg.
12. Piriformis Stretch
Lie on the floor on your back. Lift your left leg and bend at the knee. Place the ankle of the right foot on the knee of the left.
Pull the left knee closer to the body, feeling the stretch in the right gluteus muscle. Hold the pose for 30-60 seconds, then repeat on the other leg.
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