The starting position for all exercises is standing straight, feet shoulder-width apart, socks slightly turned to the sides.

1. Put your left hand on your stomach, closer to the outer side of the thigh, stretch your right hand up. Lean to the side so that your arm is parallel to the floor. Stretch, tensing each muscle, and maintain this position for 60-100 seconds. The same, performing a tilt to the other side.

2. Perform the previous exercise, slightly shaking the right arm slightly bent at the elbow to the left and right, tensing and relaxing the muscles, for 60 seconds. Maintain this posture for the next minute. The same, left hand, leaning to the other side.

3. Similar to the previous exercise, but freely lower your left hand along the supporting leg, as if trying to reach its heel. Stretch your right arm parallel to the floor, as if you are trying to reach something. Try leaning even lower. Maintain this pose for 60 seconds. The same, leaning to the left.

4. Make 10-15 rotations with the body, fixing the lower part of the body, first in one direction, then in the other direction. Then perform 10-15 rotations of the pelvis, keeping the torso motionless. Repeat the exercise again.

5. Hands on hips, straighten your shoulders, pull in your stomach, tighten your gluteal muscles. Turn your head slowly to the side, while the chin is raised, the gaze is directed upward. Hold this position for 10-12 seconds. The same – on the other side. Repeat the exercise again.

6. Turn your head 90 degrees strictly to the side, feeling how the neck muscles tense. Do not help yourself with shoulder movements. Do the exercise 2 times in each direction, keeping the pose for 10-12 seconds.

7. Perform 2 head turns to the right and left (at the same time it is lowered, the chin almost touches the chest), lingering in extreme positions. This will help relieve muscle tension.

Do all movements very slowly, smoothly. No jerks! Exercise regularly 2-3 times a week for an hour.