How to warm up while working in 3 minutes

We've put together three sets that will help to disperse the blood and stretch the muscles clogged from the long sitting. The first one is suitable for stretching right in the workplace, without getting up from a chair. The second involves standing exercises that can be done with just about any clothing. The third one is suitable for those who work at home or in the office with free rules, where you can spread the rug and warm up in deep poses.

Warm up right on the chair

Before starting the warm-up, move away from the table, move the pelvis to the edge of the chair, straighten your back, straighten and lower your shoulders. Adjust the chair so that your knees are bent at right angles and your feet are on the floor.

Some exercises are measured in number of times, others in breathing cycles. One cycle is inhalation and exhalation. Breathe deeply and regularly, concentrating on the sensations of the body.

Semicircle head

Turn your head to the right, lower your chin down. Move it slowly to your left shoulder and lift your head. Imagine drawing a semicircle across your chest with your chin. Perform the exercise in the opposite direction and repeat two more times.

Head sliding back and forth

Pull your chin forward, then pull it in and stretch the top of your head towards the ceiling. Feel the back of your neck stretch. Repeat the exercise three more times.

Shoulder movement

Bring your shoulders forward and lock for 2-3 seconds to feel the stretch. Then bring your shoulders back and bend your elbows. Keeping your shoulders down, pull your elbows back. Return to the starting position and lift your shoulders towards your ears. Hold for 2-3 seconds and lower.

Stretching the neck and shoulders

Warm Up at Work: Neck and Shoulder Stretches

Raise your right hand, bend at the elbow and place your palm on your shoulder blade. Place your left hand on the right side of your head next to your ear. Press lightly on the head with the brush, tilting it to the left. Hold the position for three breaths, then switch hands and repeat.

"Cat-cow" on the chair

Place your hands on your knees and stretch your spine up. As you inhale, bend your back, stretch your neck, but do not wring it back, direct your gaze to the ceiling. As you exhale, round your back, move your shoulders forward, press your chin to your chest. Repeat the exercise two more times.

Forward tilt of the body

Warm up at work: Bending the body forward

Lean forward and lie on your stomach on your knees, hands freely lower. Then tilt your pelvis forward and stretch your back in one straight line, stretch your head towards the opposite wall. Hold the position for five breaths.

Twisting

Place your palms on your knees and stretch your spine up. Turn the body to the right, put your right hand on the back of the chair, and leave your left on your knee. Do not change the position of the pelvis, only turn the body. Do not lift your shoulders, try to stretch your spine up, aiming the crown of your head towards the ceiling. Hold the position for three breaths and repeat on the other side.

Warm up standing

Exercises from this complex can be performed in any clothing except for short skirts and too tight things.

Stretching the back of the neck

Stand up straight, lower and straighten your shoulders. Place your right palm on the crown of your head. Grasp your left chin and slide it back. At the same time, stretch the top of your head up, stretching the back of your neck. Hold the position for three breaths, rest and repeat again.

Head tilt forward and sideways

Warm up at work: Tilting the head forward and to the side

Stand up straight, lower and straighten your shoulders. Place your right hand on the left side of your head with your fingers close to your ear. Tilt your head forward and to the side, feel a stretch in the side of your neck. Use your hand to increase the pressure slightly, pull your left shoulder down.

Maintain the position for three breaths, then switch sides and repeat.

Stretching the chest against the wall

Warm Up at Work: Stretching Chest Against the Wall

Stand with your right side against the wall a step away from it. Place your right hand on the wall at shoulder level and bend your elbow slightly. Turn the body, pelvis and head away from the wall. Feel the stretch in the chest muscles near your armpit. Hold for three breaths and repeat the exercise in the opposite direction.

Back bend

Stand up straight with your feet together and pull your knees up. As you inhale, raise your arms up, join your palms and bend back. Try to bend more in the thoracic region rather than in the lower back. To protect your lower back, squeeze your glutes strongly during the arch. As you exhale, return to the starting position and repeat two more times.

Stretching the shoulders against the wall

Step back from the wall, place your feet hip-width apart. Tilt your straight body forward to parallel with the floor and place your palms on the wall. Stretch your spine in one line from your pelvis to your head, do not bend your knees. Hold the position for three breaths.

Lunge forward

Stand up straight with your feet together and your hands on your waist. Take a shallow lunge with your right foot. Direct her foot forward, turn the left one at an angle of 45 °. Stretch your head towards the ceiling, direct your pelvis straight forward.

From this position, twist your pelvis and tilt your straight back back. Feel the stretch in your upper thigh, near your pelvis. Hold for three breaths and repeat on the other leg.

Stretching the front of the thigh

It is best to do this exercise next to a table or wall so as not to fall if you lose your balance. Stand up straight with your feet together. Bend your right knee and bring your shin back. Grab the toe of your right leg with your right hand and pull it towards your buttock. Feel the stretch in the front of your thigh. If that's not enough, twist your pelvis.

Hold for three breaths and repeat on the other leg.

Warm up on the mat

During execution, watch your breathing, perform all movements smoothly and gently. Hold each position for 3-5 seconds to feel the stretch.

Back bend

Stand up straight with your feet together. Pull your knees up, tighten your glutes. As you inhale, stretch your arms above your head, bend in the chest.

Forward tilt

Lean forward as low as possible to maintain a straight back. If possible, place your hands on your feet, if not, on your shins. Feel the stretch on the back of your thigh. Make three soft, springy movements, deepening the pose.

Deep lunge forward

Lunge deeply forward with your right foot, placing your hands on either side of the foot. Straighten your back, straighten your chest, slightly lift your chin, look forward and up. Make three soft, springy movements, then switch legs and repeat. At the end, switch legs again so that the right is in front.

Turn to the side

From the previous position, unfold the body to the right. Leave your left hand on the floor, direct your right hand to the ceiling. Do not change the position of the pelvis and legs, only turn the body. Return to your normal deep lunge, switch legs and repeat in the opposite direction: left leg in front, body pivot to the left. At the end of the exercise, stand in an emphasis lying position.

Downward Dog Pose

Bring your pelvis up, stretch your arms, straighten your spine from pelvis to neck, keep your head in line with your back. If you can't straighten your back because of pain in the back of your thigh, lift your heels off the floor and bend your knees. Feel the back relax and the arm muscles stretch.

"Cat-cow" with a reversal

Warm-up at work: "Cat-cow" with a U-turn

Get on all fours. As you inhale, bend your back, as you exhale, bend it in an arc and tilt your head. Repeat the movement three times. Then turn the body to the right. Leave the left arm and leg in the same position, extend the right in a diagonal, stretching the side. Return to the starting position on all fours and repeat on the other side.

Baby pose

Bring your pelvis back and place it on your heels, and your stomach on your knees. Stretch your back and arms, touch the floor with your forehead. Feel your back stretch.

Deep squat

Spread your knees slightly, place your feet on the pads. Bring your pelvis back and go into a deep squat. Keep your back straight with your arms extended in front of you. Make three springy movements in the squat, and then slowly straighten.

You've warmed up well, dispersed the blood and stretched the clogged muscles. You can start working again.

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