Probably, you are not at all such a beginner and understand something in gymnastics, which means that you have already noticed how important the shoulder joint is in it. That’s what we’re going to do now.
Once again, we will make a reservation that at the initial stage you should not independently increase the volume of each exercise over 10 times, otherwise, having reached the callanetics itself, you risk not performing the main movements.

1. Stand straight, feet shoulder-width apart, spread your arms to the sides. Try to hug yourself, moving your elbows as far as possible and reaching the fingers of both hands to the spine. Repeat 5 times.

2. Stand at a step distance facing the back of a chair, feet shoulder-width apart. Lean forward and, without bending your elbows, stretch your shoulders towards the floor. Do this 5-6 times.

3. Stand straight, bend your right arm at the elbow and lift it up so that your fingers touch the shoulder blades. Gently press your left hand on your right elbow and try to lower your palm lower. Change the position of your hands. Do at least 5-6 times.

4. Stand straight, throw your right hand up, behind your back, lower your left hand down and bring it also behind your back. Try not only to touch with your fingers, but also to make the so-called “lock”. Change the position of your hands.

5. Stand up straight, cross your arms behind your back. After that, grab the elbow of the other with one hand, return to the starting position. Do 6-8 times.

WARM-UP

The warm-up, like the preliminary warm-up movements, does not contain the amount of exercises that the callanetic is famous for. They are designed to warm up the muscles with which you have to work, while the warm-up is already more serious about training.
It helps at the initial stage of callanetics.
Below are some of the exercises included in the warm-up.

– Stand on tiptoe, raise your arms up, and stretch your whole body. Shoulders are straightened, as if you are striving up.

– Having completed a semi-squat, slightly bending your knees, tilt your body slightly forward. Stretch with your arms extended forward and slightly up, keeping your back absolutely straight.

– From the same position, take your straight arms (palms up) back. Pull the neck and chin forward, the back is impeccably flat.

– Tilt the body forward so that it is parallel to the floor, stretch your arms to the sides, knees are straightened. Stretch.

– Starting position – sitting on a chair with armrests. Leaning on them, rise on your toes, while keeping your arms straight, do not bend your back. Raise your chin high.

– Straighten up. Spread your legs shoulder-width apart, raise your arms up, pull in your stomach. Bend your knees and stretch your arms forward. Bend forward and hold this position for about a minute. Move your arms back and stretch your chin and neck forward. Stretch your arms forward again and back again. Do this 5-6 times. Then finally straighten up.

Spread your arms to the sides to shoulder level, palms up. Take your hands back. Gently move your shoulders. Try not to bend your elbows. Repeat at least 10 times.

– Stand up straight, feet shoulder-width apart. Stretch your right hand up, the left is pressed to the outside of the left leg. Try to stretch the right side of the body and the arm up and stay in this position for a while. Then tilt your left shoulder and left arm to the left, while tensing your back. Perform 10 times 5 tilts to the right and left.

– Starting position, as in the previous exercise. Lean forward until your palms touch the floor. Putting your palms on the floor, linger a little in this position, and then clasp your legs as low as possible. Smoothly try to move the entire body in the direction of the legs a few centimeters 30 times. Grasp your right leg with your left hand and count to 20. Rest a little, repeat for the left leg.

– Stand up straight, feet shoulder-width apart. Relax your shoulders, pull your stomach in, but not very much. Tighten your buttocks, chin on your chest. Slowly turn your head to the right, at the same time pulling your chin up, and try to hold this position for a few seconds. Return to the starting position and then turn your head to the left. Perform 50 times in each direction.

The following complex is designed not only for maximum muscle strengthening, but also for giving an aesthetic appearance to problem areas of the body.

Muscle stretching exercises

1. Starting position – sitting on the floor. Tighten your hips, buttocks and neck, rest your hands on the floor behind your buttocks. After that, spread your legs as wide as possible. Try to push yourself into the floor. Lean forward. Repeat 100 times.

2. The starting position is the same as in the first exercise. Turn your torso to the right and place both hands below the knee. When turning, lean towards the knee. In the hold the bottom point for 30 seconds, then move forward as far as you can. Return to the starting position again and repeat up to 50 times. Rest and return to the same movements in the same amount on the other side.

3. Sit on the floor, put your legs together and stretch them out in front of you. Then tilt your torso forward as far as possible. Try to hold in this position for about 30 seconds, then try to bend over a little more. Return to starting position and repeat 50 times.

4. Lie on the floor, stretch your arms along the body, lift your chin up. Lift your right leg up and grab it from behind. Hold it in this position for about 30 seconds. Gently pull the leg to the chest alternately forward and backward 50 times. Repeat the same with the second leg 50 times. At the same time, do not tear your head off the floor, your chin looks at the ceiling.

5. Starting position – lying on the floor. Bend your arms at the elbows at shoulder level, then bend the right leg and move it over the left, while trying to move the right knee to the left elbow. Don’t lift your elbows off the floor. Perform 50 times.

6. Stand facing the back of the chair at a distance of about 5 cm, then lean in the direction of the chair, put your feet together, straighten your arms at the elbows. Keeping your right foot on the floor, raise your left knee. Press the heel of the right foot as far as possible into the floor, while tensing the buttocks, and try to push the hips forward.
Perform 50 times with each leg.