Long hours of work at the computer in one position makes the shoulder muscles inflexible and even leads to pain. And the problem is not only in a sedentary lifestyle. Stressful situations also contribute to the position of the chest, which leads to stoop and tension in the upper back.

The neck and upper back are under tremendous stress. And a pose with a constantly tilted head and lowered shoulders exacerbates the situation - the muscles and joints in this area suffer.

A little anatomy lesson

The shoulder complex includes the humerus, clavicle, thoracic region spine, part of the chest and shoulder blades. His forte- Huge range of motion. The disadvantage is the dependence on many ligaments and muscles at once. If these muscles are used excessively or incorrectly, the shoulders lose their mobility.

To avoid pain, all four joints must work properly. At a minimum, it is worth stretching your shoulders during the day: movements back and forth, up and down, rotations. But if by the evening you still feel tense, 16 simple exercises will help you.

Karena Wu, physical therapist, owner of a physical therapy center in New York.

These exercises will help you relax and improve your flexibility. But first you need to pay attention to posture.

Posture Correction

From a standing position, lean forward slightly, slouching slightly. Do not overdo it. Then straighten up. Repeat 3-5 times.

Ask someone to put between your shoulder blades thumb and remember the feeling at this point so that next time you can concentrate on it without outside help.

For right position shoulder blades, move your shoulders up, back and down. Without fanaticism - a shift of just a centimeter in each direction is enough. Repeat 10 times.

Exercises for the muscles of the neck and shoulders

1. Chin Pull

This movement is especially good for those who tend to keep their head in the same position all day long. Pull your chin forward and then move it gently back. Keep your chin parallel to the floor. Repeat 10 times.

2. Neck rotation

Tilt your head to the right and turn to the left through the slope towards the chest. Then back to the right. Repeat the exercise 5 times in each direction. But don't do a full turn - leaning back only increases the tension in the neck.

3. Shoulder rotation

Straighten your back. Raise your shoulders, then lower back and in a smooth circular motion lift to the starting position. Do the exercise 10 times in one direction, and then another 10 in the opposite direction.

4. Stretching the lateral muscles of the neck

In a sitting position, tilt your right ear to your right shoulder. Place your right hand on your left temple and press lightly. To increase the tension, hold onto the seat with your straight left hand. Hold for 30 seconds and repeat on the other side.

5. "Castle" behind the back

Raise your right hand and lower it behind your back, bending at the elbow. With your left hand from below, stretch to the right shoulder blade. Try to grab your right fingers with your left hand.

If it does not come out, pick up a towel and slowly move along it. Hold for 30 seconds and then repeat on the other side.

6. Shoulder Stretch

Move your straight right hand to the left side in front of you. Press lightly with your left hand upper part right for better stretch muscles. Hold for 5-10 seconds, then relax and repeat with the other hand.

7. Rotation of the shoulders in opposite directions

Press your back against the wall so that your shoulder blades are relaxed. Bend your arms at the elbows at a right angle, pressing the biceps against the wall. Without changing the position of the elbows, raise your right hand up to touch the wall with the outside of your palm. Turn your left hand down in the same way. Return to the starting position and do the exercise on the other side: left hand up, right hand down. Repeat for about 30 seconds. Try to keep a right angle at the elbows.

8. Stretch against the wall

Place your palms on the wall in front of you so that your arms form a right angle with your body. Step back slightly so that the body is tilted and the arms are extended. Do not push against the wall or raise your arms too high.

9. Angular neck stretch

In a sitting position, turn your head to the right by 45 degrees and lower your gaze towards the armpit. Place your right hand behind your head and press lightly for a better stretch of the muscles. Additionally, you can grab the seat of the chair with your left hand. Repeat 3 times on each side.

10. Raising arms through the sides

Press your back against the wall, arms along the body. Raise your straight arms along the wall to the sides, forming the letter T. Continue upward until your thumbs touch. Keep your upper back straight. Slowly lower your arms to the starting position. Repeat 3 times.

11. Lower "lock"

Put your hands behind your lower back, connect to the lock. Reveal chest slightly flatten your shoulder blades. Hold for 10 seconds. Then disengage your hands, switch your top thumb, and repeat.

12. Hand rotation

Standing with your right side against the wall, perform smooth large circles with your right hand without losing contact with the wall. Repeat 10 times. Then stand against the wall with your left side and repeat for the left hand. Watch your posture.

13. Reverse Prayer Pose

Take your hands behind your back and try to fold your palms in a prayer gesture (palm to palm). Hold for 30 seconds. If the stretch does not allow, do an easier option: bend your arms and place your right elbow on your left palm, and your right palm on your left elbow. Hold for 15 seconds, then change upper hand and hold for another 15 seconds.

14. At three points

Get on all fours. Along the floor with your left arm, stretch to the side between your right arm and right thigh. Allow the chest to move, but do not change the position of the hips. Hold for 15 seconds at the point where the hips begin to shift. Return to starting position and repeat on the other side.

15. Sphinx Pose

Lie face down. Bend your arms, put your palms down parallel to the body, fingertips pointing forward. Without lifting your hands, lift your upper back without tension in the lower. Keep your elbows pressed to your sides, do not throw your head back. Lift your right hand off the floor and stretch it forward. Aim to raise your biceps to ear level. Make sure your shoulders and neck are not tense. Hold this position for 5 seconds. Then lower your right hand to the starting position and repeat with the left.

16. Side twist

Lie on your right side with bent legs, stretch your arms in front of you perpendicular to the body. The back is relaxed. Raise your left hand and take it in an arc behind your back, opening your chest. Follow the movement of the hand with your eyes, but do not move your hips. Hold for 5 seconds and then return to the starting position. Repeat 10 times. Roll over to the other side and do the exercise 10 times on the other side.

All these exercises are quite simple, but they are very effective for relaxing the muscles of the shoulders. Perform the complex as a whole after a hard day at work or in parts every evening, and tension in the neck and shoulders will decrease. And this means that the head will become lighter, and the mind - more alive.

12666 0

Without warm-up there is no work

Have you seen how a cat prepares to jump?

First, she takes a stance, bending her limbs, then shifts from paw to paw and beats her tail from side to side several times.

And only after this peculiar ritual does it rapidly rush forward.

This ritual is nothing more than a warm-up before the jump, or preparation for it. For people involved in sports or physical education, not a single workout is complete without a warm-up. It all starts with her.

During the warm-up, our musculoskeletal system and a number of other systems and glands of internal secretion are being prepared to perform the main training task or any other load. Appropriate reversible changes occur in them, which provide an increase in working capacity, endurance, attention, coordination, accuracy and dexterity, and speed of movement.

Neglect of such important part training leads to serious injuries: fractures, bruises, tendon ruptures, muscle strains and much more, especially in conditions where a lot of attention and high precision of movements are required.

In addition, the warm-up restores and improves the blood flow of those organs that were in unfavorable conditions of reduced microcirculation.

Given the positive effect of warm-up on the body, be sure to use it:
- before the start of training;
- before hard physical work or heavy lifting;
- before work, associated with the torso tilt forward or with a long stay in one (especially uncomfortable) position.

Morning gymnastics by the nature of the exercises resembles a warm-up and, in fact, is it. Like a warm-up, it will not replace your sports and physical education, because it is not capable of causing appropriate shifts in the body and purposefully developing motor abilities.

There is a huge amount exercise used for warm-up. Their main goal is to “stretch” the body to one degree or another, depending on the nature of the upcoming loads. In many publications physiotherapy exercises with osteochondrosis, they are described in detail and advertised as therapeutic exercises.

And if you use them to warm up, then this is quite enough. For those who do not know where to start, an approximate warm-up complex is offered.

An approximate set of physical exercises for warming up

Usually, the warm-up begins with a light run in place or jogging outside at a slow pace for 5-10 minutes.

Walking is allowed for the elderly.

The following exercises are performed:
- leisurely;
- to the right and left side;
- with a gradual increase in the range of motion;
- an average of 15-20 times.

Circular movements in the shoulder joints (Fig. 15)

Rice. 15. Circular movements in the shoulder joints

Starting position: standing, feet shoulder-width apart. Spreading your arms to the sides, rotate them forward, and then back.

Circular movements in elbow joints(Fig. 16)

Rice. 16. Circular movements in the elbow joints

Starting position: the same. Hands to the sides, and, bending them at the elbows, exercise circular rotations forearms due to movements in the elbow joints. Keep your shoulders horizontal.

Circular movements in the wrist joint (Fig. 17)

Rice. 17. Circular movements of the wrist joint

Starting position: the same. Bending your elbows, clench your fists and rotate your hands, first in one direction, then in the other direction.

Shrugging (Fig. 18)

Rice. 18. Shrug

Starting position: the same. Raising your shoulders, additionally perform circular motions.

Arm extension (Fig. 19)

Rice. 19. Breeding hands

Starting position: the same. Bring your arms bent at the elbows at chest level, and then spread them as if you are trying to connect your elbows behind your back (Fig. 19 a). Then, again bringing the hands together in front of the chest (Fig. 19 b), spread them apart, straightening at the elbows.

Circular movements in the ankle joints (Fig. 20)

Rice. 20. Circular movements in the ankle joints

Starting position: sitting with legs extended forward. Having thrown the leg over the arm bent at the elbow, take the foot with the other hand and rotate it first in one direction, then in the other direction.

Circular movements in the hip joints (Fig. 21)

Rice. 21. Circular movements in the hip joints

Starting position: standing sideways to a wall or table (to facilitate the exercise, you can hold on to the wall with your hand). Bending the leg at the knee joint, carry out circular movements in the hip joint clockwise and counterclockwise.

Circular movements in the knee joints (Fig. 22)

Rice. 22. Circular movements in the knee joints

Starting position: standing, feet shoulder-width apart. Slightly bend the torso and legs at the knees, put the hands on the knee joints. Make circular motions at the knees by straightening the legs and slightly lateral tilt at the knees. Hands help and control the angle of inclination.

Circular movements of the pelvis (Fig. 23)

Rice. 23. Circular movements of the pelvis

Starting position: standing, feet shoulder-width apart, hands on the belt. Make rotational movements of the pelvis, first in one direction, then in the other direction.

Torso to the sides (Fig. 24)

Rice. 24. Side bends

Starting position: the same. Tilt your body alternately left and right.

Torso forward (Fig. 25)

Rice. 25. Forward torso

Starting position: standing, feet shoulder-width apart. Exhale with each lean forward, inhale as you straighten your torso.

Body rotations (Fig. 26)

Rice. 26. Body turns

Starting position: standing, feet shoulder-width apart, spread your arms to the sides. Rotate your body left and right. To engage the upper and lower spine during the exercise, raise and lower your arms relative to shoulder level.

Circular movements of the body (Fig. 27)

Rice. 27. Circular body movements

Starting position: standing, feet shoulder-width apart. Clasping your hands at the back of your head, make circular movements with your body.

"Mill" (Fig. 28)

Rice. 28. Mill

Starting position: the same. Spreading your arms to the sides, make circular movements of the torso in an inclination forward.

Circular movements of the head (Fig. 29)

Starting position: lying on your back; bending the legs at the knees and hip joints, lower them alternately to the right or left relative to the axis of the body.

Reaching elbow with knee (Fig. 33)

Rice. 33. Reaching elbow with knee

Starting position: the same. Spread your arms to the sides and try to reach with your knee right foot left elbow and, conversely, the knee of the left leg - the right elbow.

Reaching the floor with the foot from the opposite side (Fig. 34)

Rice. 34. Reaching the floor with the foot from the opposite side

Starting position: lying on your stomach, arms to the sides. Without lifting your hands from the floor, bring your leg back, touching the floor from the side of the opposite hand. Gradually, with each attempt, try to get closer to the brush.

Use this set of exercises as a warm-up and before starting a workout. A warm-up prepares us for physical education and any other physical work, increases reaction and attention, temporarily changes the properties of tissues, making them resistant to stress and even overload. Remember that the lack of a warm-up at the beginning of classes can lead to serious injuries.

Hand spinning

Rice. 1 Large circular motions with the arms

Exercise 1 (Fig. 1).
Starting position: main stance - feet shoulder-width apart, arms lowered along the body.
Big circles with the arms forward and then big circles with the arms back.
Perform within 20-30 s.

Rice. 2 small circular motions with the arms

Exercise 2 (Fig. 2).
Starting position: standing, feet shoulder-width apart, arms to the sides.
Small circular movements on the side of the body: first forward, then back.
Perform within 20-30 s.

Rice. 3 Circular movements with straight arms

Exercise 3 (Fig. 3).
Circular movements with straight arms in front of the body: first forward, then back.
It is performed for 10-15 s in each direction.

Mahi hands

Rice. 4 Hand swings

Exercise 1 (Fig. 4).
Starting position: main stance.
Swing with the right hand forward-up-back, with the left - down-back.
Swing with the left hand forward-up-back, with the right hand - down-back.
Mahi is performed with maximum amplitude, with straight arms for 15–20 s.

Rice. 5 Arm swing

Exercise 2 (Fig. 5).
Starting position: main stance.
Swinging relaxed arms with the active help of the torso.
Right hand forward-up, left - up-back, to the starting position. Left hand forward-up, right - up-back. To the starting position.
The exercise is performed for 15–20 s.

Rice. 6 Swing your arms up-to the side

Exercise 3 (Fig. 6).
Starting position: main stance.
Swing with the right hand up to the side (above the head), with the left hand down to the side (behind the back) with the torso tilted to the right. To the starting position.
Swing with the left hand up to the side (above the head), with the right hand down to the side (behind the back) with the torso tilted to the left. To the starting position.
The exercise is performed 10-15 times.

Rice. 7 Swing arms with a twist of the torso

Exercise 4 (Fig. 7).
Starting position: standing, leaning forward, arms to the sides.
Swing your arms to the right with a turn of the torso. To the starting position.
Swing arms to the left with a turn of the torso.
To the starting position.

Abduction of hands

Rice. 8 Abduction of hands

Exercise 1 (Fig. 8).
Starting position: standing, feet shoulder-width apart, hands brought to the chest.
Move your arms to the side, take a deep breath.
In the starting position - exhale.
Repeat the exercise 10-12 times.

Rice. 9 Retraction of hands back-up

Exercise 2 (Fig. 9).
Starting position: main stance, partner holds behind the wrist.
Maximum abduction of hands back-up.
To the starting position.

Rice. 10 Abduction of arms with deflection

Exercise 3 (Fig. 10).
Starting position: main stance.
Take your hands up and back, bend over.
To the starting position.
Repeat the exercise 8-10 times.

Rice. 11 Abduction of hands in the castle

Exercise 4 (Fig. 11).
Starting position: standing, straight arms up, in the castle.
The partner is behind, the right hand is on the hands of the person performing the exercises, the left rests on the back.
Take your hands up and back as much as possible with the active help of a partner, bend over.
To the starting position.
Repeat the exercise 6-8 times at a slow pace.

Rice. 12 Retraction of hands back-up

Exercise 5 (Fig. 12).
Starting position: main stance.
Take straight arms back up.
Return to starting position.
Perform at a slow pace with a maximum abduction 6-10 times.

Rice. 13 Retraction of hands back-up with the help of a partner

Exercise 6 (Fig. 13).
Starting position: standing, leaning forward, hands behind in the "castle".
The partner is on the side, putting his hand on his neck.
Maximum abduction of hands back-up with the active help of a partner.

Chapter 1

Warm-up exercises must be performed before each combat fitness lesson. Properly performed warm-up increases body temperature by 1-2 degrees and prepares the body for the upcoming load during exercise.

Warm-up exercises include general exercises that work on large groups muscles and the main functional systems of the body, and special exercises that affect the local muscles that will be involved in training.

To general warm-up exercises include running, outdoor games, jumping rope and any other aerobic exercise that provides general motor activity.

Special exercises include exercises for the muscles of the neck and upper shoulder girdle, exercises for the muscles of the chest, abdomen and back and exercises for the muscles of the legs.

Warm-up exercises not only increase muscle performance, but also help prevent injuries during exercise by increasing the plasticity of warmed muscles and improving the elasticity of tendons and ligaments.

You need to start warming up with general exercises. As a rule, this is easy running, jumping or outdoor games. Then you can move on to special exercises for individual muscle groups and joints. On average, a warm-up can take from 15 to 30 minutes. During this time, certain changes will occur in the body: intermuscular coordination will improve, which will allow the muscles to contract and relax faster, blood supply will increase, which will increase the oxygen saturation of the muscles, and the elasticity of muscles and ligaments will improve. All these changes will allow you to effectively conduct the main part of the lesson.

head tilts

Technique: from the starting position, feet shoulder-width apart, hands on the belt, slowly turn your head to the left, then to the right. Slowly tilt your head back, then tilt your head down.

The nature of the impact: muscles and the cervical part of the spinal column are warmed up.

Important Points: when performing the exercise, try to relax the muscles of the neck and upper shoulder girdle, the movements should be slow, but performed with the maximum possible amplitude. Breathing is arbitrary.

Photo 1. Head turn to the left

Photo 2. Head turn to the right

Photo 3. Head tilt back

Photo 4. Head tilt forward

Ear and nose massage with vigorous rubbing with palms

Technique: from the starting position of the feet shoulder-width apart, vigorously rub the ear area with the palms of both hands. Then vigorously rub the nose area with the palms of both hands.

Photo 5. Ear area massage

Photo 6. Nose area massage

The nature of the impact: the muscles of the face and ears are warmed up.

Important points: during the exercise, try to relax the muscles of the face and neck. Concentrate on the massaged areas of the head. Breathing is arbitrary.

Circular rotations with the right hand

Technique: from the initial position of the leg at shoulder width, the left arm is straightened forward at shoulder level, perform circular movements with the right hand, first clockwise, then counterclockwise.

Photo 7. Circular movements with the right hand

The nature of the impact: muscles warm up right hand and upper shoulder girdle.

Important points: keep the torso straight and motionless, strive to relax the muscles of the right arm, upper shoulder girdle and neck. The pace of movements is average, breathing is arbitrary.

Circular rotations with the left hand

Technique: from the initial position of the leg at shoulder width, the right arm is straightened forward at shoulder level, perform circular movements with the left hand, first clockwise, then counterclockwise.

Photo 8. Circular movements with the left hand

The nature of the impact: the muscles of the left arm and upper shoulder girdle are warmed up.

Important points: keep the torso straight and motionless, strive to relax the muscles of the left arm, upper shoulder girdle and neck. The pace of movements is average, breathing is arbitrary.

Rotation of the arms in the shoulder joints

Technique: from the initial position of the legs shoulder-width apart, hands on the shoulders, rotate the arms in the shoulder joints, first clockwise, then counterclockwise.

Photo 9. Rotation of the arms in the shoulder joints

The nature of the impact: the muscles of the upper shoulder girdle and chest are warmed up.

Important points: keep the torso straight and motionless, strive to relax the muscles of the neck, arms and upper shoulder girdle. The pace of movements is average, breathing is arbitrary.

Shoulder raise

Technique: from the starting position of the legs shoulder width apart, lift the shoulders up and then return to the starting position.

Photo 10. Shoulder raise

The nature of the impact: the muscles of the upper shoulder girdle and back muscles are warmed up.

Important points: keep the torso straight and motionless, strive to relax the muscles of the neck and upper shoulder girdle. The pace of movement is average. Breathing: lifting the shoulders up - inhale, return to the starting position - exhale.

Alternate arm swings

Technique: from the starting position of the legs shoulder-width apart, perform alternating swings with your hands. The right hand touches the left shoulder, the left hand - on the lumbar region. Then the left hand touches the right shoulder, the right hand - on the lumbar region.

Photo 11. Swing with the right hand

Photo 12. Swing with the left hand

The nature of the impact: warming up the elbow shoulder joints, as well as the muscles of the shoulder girdle.

Important points:

Mahi hands

Technique: from the starting position of the leg at shoulder width, perform simultaneous swings with the right and left hands. The left hand is brought to the right shoulder with a swing motion behind the back, the right hand is brought to the left shoulder with a swing motion in front of the chest. Then the left hand moves in front of the chest, the right hand behind the back.

Photo 13. Swing with the right hand in front of the chest

Photo 14. Swing with the right hand behind the back

The nature of the impact: warming up the elbow and shoulder joints, as well as the muscles of the shoulder girdle and chest.

Important points: keep the torso straight and motionless, strive to relax the muscles of the neck, shoulder girdle and arms. The pace of movements is average, breathing is arbitrary.

Rotation of the arms above the head

Technique: from the starting position of the leg at shoulder width, perform alternate rotations of the right and left hands above the head.

Photo 15. Right hand rotation

Photo 16. Rotation with the left hand

The nature of the impact: Warming up the elbow and shoulder joints, as well as the muscles of the shoulder girdle and chest.

Important points: keep the torso straight and motionless, strive to relax the muscles of the neck, shoulder girdle and arms. The pace of movements is average, breathing is arbitrary.

Trunk twists

Technique: from the initial position of the legs shoulder-width apart, arms bent at the elbows at shoulder level, perform alternating turns of the torso to the left and right.

Photo 17. Torso turn to the right

Photo 18. Torso turn to the left

The nature of the impact: the muscles of the back and the upper lumbar part of the spinal column are warmed up.

Important points: try to keep your torso straight, keep your hands in line, do not bend your knees. The pace of movement is average. Breathing: turns left and right - inhale, return to the starting position - exhale.

torso

Technique: from the initial position of the legs shoulder-width apart, arms straightened to the sides at shoulder level, perform alternate inclinations while simultaneously touching the fingers of the right hand on the foot of the left foot and the fingers of the left hand on the foot of the right foot.

Photo 19. Torso to the right leg

Photo 20. Torso to the left leg

The nature of the impact: warming up the muscles of the back and the upper lumbar part of the spinal column.

Important points: while tilting the body, try to keep the arms and lumbar region of the back straight, do not bend the legs at the knee joints, relax the muscles of the arms and torso. The pace of movement is average. Breathing: torso tilt - exhale, return to the starting position - inhale.

Side bends of the body

Technique: from the initial position of the legs shoulder-width apart, hands on the belt, perform alternating torso tilts to the left and right.

Photo 21. Torso tilt to the left

Photo 22. Trunk tilt to the right

The nature of the impact: warming up the muscles of the body.

Important points: try to keep the position of the pelvis and legs motionless, relax the muscles of the body. The pace of movement is average. Breathing: tilt to the side - inhale, return to the starting position - exhale.

Torso forward and backward

Technique: from the starting position of the legs shoulder-width apart, perform alternate torso tilts back and forth.

Photo 23. Torso back

Photo 24. Torso forward

The nature of the impact: warming up the muscles of the body.

Important points: try to keep the position of the pelvis and legs motionless, relax the muscles of the body. The pace of movement is average. Breathing: tilt back - inhale, return to the starting position - exhale, tilt forward - exhale, return to the starting position - inhale.

Circular movements of the body

Technique: from the initial position of the legs wider than the shoulders, perform circular movements with the torso, first clockwise, then counterclockwise.

Photo 25. Circular movements of the torso in a clockwise direction

Photo 26. Circular movements of the torso counterclockwise

The nature of the impact: all the muscles of the body are warmed up.

Important points: strive to keep the pelvis and legs motionless, relax the muscles of the body. The pace of execution is slow. Breathing: moving to the side and back - inhale, moving to the side and forward - exhale.

Circular movements of the pelvis

Technique: from the initial position of the legs shoulder-width apart, hands on the belt, perform circular movements with the pelvis, first clockwise, then counterclockwise.

Photo 27. Circular movements of the pelvis counterclockwise

Photo 28. Circular movements of the pelvis clockwise

The nature of the impact:

Important points: try to keep the upper body motionless, do not bend the legs at the knee joints, relax the muscles of the torso and pelvis. The pace of the exercise is slow, breathing is arbitrary.

Turning the pelvis to the right and left

Technique: from the starting position of the legs together, arms bent at the elbows at chest level, rotate the pelvis to the right and left.

Photo 29. Pelvic rotation to the right

Photo 30. Pelvic rotation to the left

The nature of the impact: warming up hip joint and muscles of the hip region.

Important points: try to keep the upper body motionless, do not bend the legs at the knee joints, relax the muscles of the torso and pelvis. The pace of movements is average, breathing is arbitrary.

Circular movements in the knee joints

Technique: from the starting position, the legs are together, bent at the knee joints, the hands are located on the knees, perform circular movements in the knee joints, first clockwise, then counterclockwise.

Photo 31. Circular movement in the knee joints clockwise

Photo 32. Circular movement in the knee joints counterclockwise

The nature of the impact: warming up the ligaments of the knee joints and leg muscles.

Important points: use your hands to control the load on the knee joints. The pace of movements is slow, breathing is arbitrary.

Technique: from the starting position, perform active movements of the hand holding the foot, circular movements of the foot, first clockwise, then counterclockwise. After completing the exercise for the right leg, do the same for the left leg.

Photo 33. Circular movements of the foot with the help of hands

The nature of the impact:

Important points: with the help of the hand holding the foot, control the load on the ankle joint, try to relax the muscles of the leg and foot. The pace of the exercise is slow, breathing is arbitrary.

Circular foot movements

Technique: from the starting position, feet shoulder-width apart, hands on the belt, shift the body weight to left leg, put your right foot on the toe and perform circular movements with the foot, first clockwise, then counterclockwise. When you finish the exercise, do the same with your left leg.

Photo 34. Circular foot movements

The nature of the impact: the ligaments of the ankle joint and the muscles of the foot are warmed up.

Important points: try to relax the muscles of the lower leg and foot. The pace of the movement is slow. Breathing is arbitrary.

Exercises for the muscles of the thighs: springy movements of the pelvis in the squat position

Technique: from the starting position, the distance between the feet is two shoulder widths, squat on the right leg, perform 5-6 springy movements of the pelvis up and down with a small amplitude. Then do a squat on the left leg and 5-6 springy movements of the pelvis up and down and return to the starting position.

Photo 35. Springy movements of the pelvis in the squat position on the right leg

Photo 36. Springy movements of the pelvis in the squat position on the left leg

The nature of the impact: warming up the muscles of the thigh, pelvis and lower leg.

Important points: while squatting on one leg, do not bend the other leg at the knee joint, relax the leg muscles as much as possible. The pace of movements is slow, breathing is arbitrary.

Exercises for the muscles of the thighs: springy movements of the pelvis in the lunge position

Technique: from the starting position, the distance between the feet is two shoulder widths, lunge on the right leg and make 5-6 springy movements of the pelvis up and down, then lunge on the left leg and make 5-6 springy movements of the pelvis up and down with a small amplitude and return to the starting position.

Photo 37. Springy movements of the pelvis in the lunge position on the left leg

Photo 38. Springy movements of the pelvis in the lunge position on the right leg

The nature of the impact: warming up the muscles of the pelvis, thigh and lower leg.

Important points: keep the lumbar region of the back level, during the springy movements of the pelvis, keep the position of the pelvis as close to the floor surface as possible. The pace of movements is average, breathing is arbitrary.

Exercises for the muscles of the thighs: torso to the side

Technique: from the starting position, tilt the torso forward to the straightened leg, return to the starting position, turn the torso to bent leg and lean forward. Then change the position of the legs and do the exercise in the same order.

Photo 39. Bend to straight leg

Photo 40. Bent leg bend

The nature of the impact:

Important points: at the moment of tilting the torso to the straightened leg, try to touch the thigh with the stomach, while tilting the torso to the bent leg, keep the lumbar region flat. The pace of the movement is slow. Breathing: torso tilt - exhale, return to the starting position - inhale.

Hip Exercises: Forward Torso

Technique: from the starting position, tilt the torso forward and return to the starting position. Change the position of the legs and follow the same movements.

Photo 41. Torso forward

The nature of the impact: the muscles of the pelvis and thighs are warmed up.

Important points: at the moment of tilting the body forward, try to touch the thigh with the stomach. The pace of the movement is slow. Breathing: tilt the torso forward - exhale, return to the starting position - inhale.

Exercises for the muscles of the thighs: torso in a sitting position, legs apart

Technique: from the starting position, tilt the body to the left, right, forward.

The nature of the impact: the muscles of the pelvis, the back of the thigh and lower leg, as well as the muscles of the back are warmed up.

Photo 42. Torso tilt to the left

Photo 43. Trunk tilt to the right

Important points: spread the legs as far as possible to the sides, the toes of the legs are turned up, do not bend the legs at the knee joint. The pace of movement is slow. Breathing: torso tilt to the left, to the right, forward - exhale, return to the starting position - inhale.

Photo 44. Torso forward

Torso twist

Technique: from the starting position, turn the body to the right with maximum amplitude and grab the knee of the right leg with your left hand. Return to the starting position, change the position of the legs and turn the torso to the other side.

Photo 45. Torso twist

The nature of the impact: the muscles of the trunk and pelvis are warmed up, the muscles involved in the act of breathing are stimulated.

Important points: fix the position of the body in the final phase of the rotation for 5-7 seconds, try to keep a straight back, especially the lumbar region. The pace of movements is slow, breathing is arbitrary.

Torso forward

Technique: from the starting position, tilt the torso forward, fix the position of the torso in the final phase for 5-7 seconds.

Photo 46. Torso forward

The nature of the impact: warms the muscles of the legs and back.

Important points: try to touch the hips with your stomach, do not bend your legs at the knee joints. The pace of movements is slow, breathing is arbitrary.

Bridge exercise

Technique: from a supine position, take the “bridge” position, fix it for 3-5 seconds and return to the starting position.

Photo 47. Bridge exercise

The nature of the impact: warms up and increases the mobility of almost all parts of the body and muscle groups, develops the elastic properties of the intervertebral cartilage and joints.

Important points: perform the exercise slowly, without jerking, if you feel discomfort, stop the exercise. The pace of the exercise is slow, breathing is arbitrary.

Guys, we put our soul into the site. Thanks for that
for discovering this beauty. Thanks for the inspiration and goosebumps.
Join us at Facebook And In contact with

Even if you regularly take care of your skin, visit a beautician and do “beauty injections”, this is not always enough for a youthful face. Of great importance is the condition of the muscles and tendons of the head and neck. This affects the color of the skin and whether puffiness, ptosis, wrinkles are expressed or the face remains fresh and toned.

We are in website decided to figure out what the aponeurosis of the head is and why a daily quick massage of this area gives a noticeable face lifting effect. And also picked up the necessary exercises.

1. Side grip

Grab the hair at the roots on both sides of the head, a few inches above the ears, feeling the movement of the scalp and pulling the hair slightly towards the crown. Stay in this position. Tilt your head forward slightly to tighten the hair and skin, and circle your arms clockwise and counterclockwise.

2. Grab behind the ears

Grab the hair on both sides of the head behind the ears, closer to the back of the head, feeling the movement of the scalp and pulling the hair slightly towards the crown. Hold this position, and then perform light circular motions with your hands clockwise and counterclockwise.

Run time: 30–40 seconds.

3. Fronto-occipital grip

Grab the hair in the occipital zone (near the occipital fossa) and frontal zone (near the hairline) with your hands. Pulling the hair slightly towards the top of the head, hold in this position, and then perform circular motions with your hands clockwise and counterclockwise.

Run time: 30–40 seconds.

4. Massage from forehead to crown

Place the fingers of both hands on the forehead, at the border of hair growth, and move towards the top of the head, making light pressure and circular movements. Hold and massage the areas where you feel soreness more strongly.

Run time: 30–40 seconds.