Are you one of those people who constantly feel body pain and stiffness, so you ask everyone to give you a massage?
Although massage is very useful and worth practicing with professionals to completely relax the body, it is still important to move yourself.
Stiffness in the body usually results from improper sitting, lying down, spending a long time in the same position, etc., so it is necessary to set aside time in the day to move the body.
It’s not about complicated exercises, but about those basic body stretching exercises that you probably forget to do.
Here are some stretching exercises that won’t make you beg anyone for a massage every day:
Exercise 1 – for the neck
Straighten your back and relax your upper body. Slowly move your head to the right as in the photo and hold it in that position for 30 seconds. Repeat on the other side.
Exercise 2 – for the neck
Sit on the floor or a chair so that your hips are pressed against the surface and your back is straight.
Put your palms behind your head and in this position slowly lower your chin towards your chest as far as you can and your hands towards your hips.
Stay in this position for 30 seconds, then return to the starting position.
Exercise 3 – for the shoulders
Stand on a door frame and place your palms as in the photo, so that they are bent at a 90˚ angle at the elbows and you keep your body straight.
Straighten your back and put one foot forward. Keep your arms and legs tight and slowly bend forward.
Stay in this position for 20-30 seconds and repeat 2-3 times with both legs.
Exercise 4 – for the upper back
Straighten your right arm above your head, then bend it back at the elbow so that your palm touches your back below your neck.
Hold your right elbow with your left hand and gently push your right hand to the left. In a straight line, bend your body slightly to the left and stay in this position for 20-30 seconds.
Repeat the stretch on the other side with the opposite arm.
Exercise 5 – for the lateral muscles of the upper body
Sit on a chair and press your feet to the floor. Place your hands behind your head and turn your upper body to the right so that your legs, hips and back remain straight. Stay in this position for 10 seconds and repeat the exercise 3-5 times on both sides alternately.
Exercise 6 – for the whole back
Lie on a mat with your face down and your arms straight out in front of you. simultaneously raise your arms and legs 15 cm from the floor.
Try to pull in your stomach at the same moment, and keep your head and limbs straight and stay in the position for 2 seconds, then return to the starting position. Repeat 10 times.
