Hold this position for 5-10 seconds.
Repeat 5 times
Exercise 5 – Pulling the arms back
The exercise aims to strengthen the muscles in the upper back.
Sit with your back straight in a chair, slightly forward of the backrest.
Bend both arms at the elbows and, without changing the position of your back, pull them back as far as possible.
Hold in the end position for 5 seconds, breathing normally.
Return to starting position.
Repeat 10 times
Exercise 6 – Pelvic Movement
The exercise aims to strengthen the muscles in the abdomen and waist area.
Lie on your back with your knees bent and feet flat on the floor.
Try to maintain the normal curves of your back.
Tighten your abdominal muscles and rotate your pelvis forward without using your thigh and buttock muscles.
Stay in this position for 5 seconds without holding your breath.
repeat 10 times
Exercise 7 – Back and Shoulder Stretch
The exercise aims to strengthen and mobilize the upper back and shoulders
Lie on the floor with your knees bent, your stomach tight, and your arms raised above your head
Slowly lower your arms to chest level, sliding them across the floor
Hold in the final position for a few seconds and return to the top
Breathe slowly and calmly.
Repeat 10 times
Exercise 8 – Chest Stretch
The exercise aims to correct the position of the upper back and stretch the pectoral muscles
Sit comfortably in a chair and place your hands behind your head
Inhale and slightly open your elbows back
Stay in the final position for a few seconds without holding your breath
Repeat 10 times
Exercise 9 – Stretching the leg at the knee from sitting
The exercise aims to strengthen the muscles of the thighs
Sit comfortably in a chair and place your hands on your hips
Slowly stretch one leg without holding your breath and changing the position of the body
Hold for a few seconds and slowly relax
Do 10 reps for each leg.
Exercise 10 – Stretching the lower leg
The exercise aims to stretch the muscles of the lower leg
Stand straight with your feet shoulder-width apart
Place your hands on the back of a chair for more support
Tighten your abdomen, straighten your back and slowly move one leg back
Relax your body slightly forward until you feel a slight stretch in your lower leg
Hold for a few seconds and repeat with the other leg
Exercise 11 – Lifting the corpse from the front bench
The exercise aims to strengthen the paravertebral muscles
see continuation on next page
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