Finally, please your body.
This small complex will help you not only to stretch the muscles and increase the mobility of the joints but also to warm up. Since there are no static exercises here, you can use it as a warm-up before your main workout or just do it after a whole day of sitting.
How to do the workout
The complex consists of five stages:
- Tilt and squat with access to socks
- Circular movement of the hip and change of legs in a lunge
- Raising the pelvis in the reverse bar and stretching the sides
- Cobra and scorpion pose
- Reverse leg raises
Do each item for one minute, then move on to the next. Since the exercises are done at a calm pace, you will not need to rest.
If you want not only to warm up but also to load your muscles more, you can increase the number of circles to three to five and add 30-60 seconds of rest in between if necessary.
How to do exercises
1. Tilt and squat with access to socks
The exercise will stretch the back of the thigh and warm the legs, back and buttocks.
As you bend over, try not to bend your knees too much and keep your back perfectly flat. Feel the stretch in the back of your thigh and each time try to go a little lower to touch the ground between your legs with your toes.
In the squat, make sure your knees are out to the sides, your back stays straight, and your heels don’t come off the floor. After coming out of the incline or squat, rise up on your toes and reach your arms toward the ceiling.
2. Circular movement of the hip and change of legs in a lunge
The exercise will warm up the hips and buttocks, increase the mobility of the hip joints.
Raise your knee and, moving it first to the side and then back, make a wide circle. Take your time: let the movement be slow, but you won’t tear your muscles or lose your balance.
On lunges, try to go lower, switch legs in a smooth, springy motion. Do three times so that after lifting, you start the circle with the thigh on the other end.
3. Raising the pelvis in the reverse bar and stretching the sides
The exercise will activate your glutes, stretch your shoulders, back, and hip flexors.
Rotate your fingers to the sides so you don’t hurt your shoulders during the lift. Pay attention to the work of the gluteal muscles: squeeze them at the top point to load better.
Alternate a normal pelvic lift with a lateral stretch. Try twisting your chest to the side and pulling your raised arm further behind your head.
4. Cobra and scorpion pose
The exercise warms up the muscles of the back and buttocks, increases the flexibility of the spine.
As you do cobra pose, try to further bend your thoracic spine, drop your shoulders, and pull your chest up. After that, make two twists to the sides. Try to reach the wrist of the opposite hand with your toes, but don’t turn your chest and shoulders to the sides.
5. Reverse plank leg raise
This exercise will stretch the back of your legs and work your glutes and hip flexors.
Get into an inverted plank while extending one leg up. Try not to bend the knee of the raised member too much to better stretch the back of the thigh. Alternate sides through time.