The trainer advised a set of exercises to relax before bed

Trainer Anna Markova advised a set of exercises to relax before going to bed. Her words are quoted by Sport-Express.

To begin with, Markova suggested getting on all fours and raising the opposite arm and leg parallel to the floor. Next, you need to pull them to each other, touching the knee and elbow, and then return to the starting position and change the leg and arm. For the next exercise, you need to stay on all fours, while rising on your toes and tearing your knees off the floor. Then you need to push the pelvis up and straighten the legs and arms as much as possible, and then return to the starting position.

For the next exercise, you need to take the “child’s pose”: kneel down, sit on your heels with your pelvis, stretch your arms in front of you. “With a round back we move forward, through push-ups we lower the chest down and slide it along the floor back. Then we repeat the same thing in reverse order, ”Markova described the technique for performing the exercise.

The trainer also recommended doing a glute bridge. Starting position – lying on your back, legs bent at the knees, feet hip-width apart. Next, you need to raise the pelvis up, fix it at the top point and lower it. As a complication, you can perform movements with a leg raised up.

Then, remaining in a prone position, one leg must be bent and put with the foot on the knee of the other, grab the lower leg with your hand and pull it towards you for a short while – this is how the gluteal muscles are stretched. After that, it is necessary to release the legs and put them sideways on the side of the supporting leg, while the head must be turned in the opposite direction. Then return to the starting position and change legs.

The starting position for the last exercise is lying on your back, knees pulled to your chest and clasped by your arms. On a rounded back, you need to do rolls, walking along the entire spine.

Earlier, fitness instructor Sergei Trukhin advised simple exercises for office workers. The trainer suggested smoothly turning the head to the side, raising and lowering the shoulders. The specialist also recommended to perform tilts and twists and do not forget about hand exercises.