Russians were advised to warm up to prevent stooping

Candidate Master of Sports in weightlifting Iya Zorina advised Russians to warm up to prevent slouching. She is quoted by Lifehacker.

Zorina suggested starting with a bend in the thoracic region. To do this, you need to kneel in front of a low support (a chair or the edge of the bed), put your elbows on it and lean forward so that your head is between your hands. Then, as you exhale, stretch your chest toward the floor, and as you inhale, round your back.

For the next exercise you will need an expander band or its equivalent (a belt or a long towel). Grasp the ends of the object at a distance twice as wide as your shoulders and begin moving your straight arms behind your back and back.

Next, the expert suggested doing the YWT exercise on the floor. Starting position: lying on your stomach, arms extended above your head so that your body resembles the letter Y, palms facing each other. Lift your chest off the floor, then bend your elbows into a W shape. After that, extend your arms out to the sides (as in a T) and return to the starting position through the W and Y positions. Hold each position for three seconds.

Another suggested exercise is the reverse bridge. To do this, sit on the floor, bend your knees, place your palms at pelvic level, pointing your fingertips outward. Next, lift your pelvis off the floor and try to lift it to a straight line with your shoulders and knees, hold for three seconds and lower down.

Finally, Zorina advised doing a turn on all fours. Get on all fours, holding a small hard object (yoga block) between your knees. Then place your right hand behind your head and reach down with your right elbow to your left. Next, through the starting position, stretch your right elbow up and back. It is important to keep your hips and lower back still.

Previously, the best exercises for those leading a sedentary lifestyle were named. The Russians were asked to do crunches on an inclined bench and lunges with dumbbells.