Instructions for Break Exercise
Good Morning Exercise with Press
Take the shoulders wide position with your feet and place the stick on the shoulders. Move your hip backward with your back straight, movement starts from the hip. In the lower position hamstrings are stretching and back is straight. Perform press behind your neck with the stick and return to the starting point by the same line.
Stretching for Latissimus Dorsi
Lean towards the stick and rotate from side to side, take a look under your armpit.
Stretching for Pectoralis Major
Place the stick to the side and grasp the head of the stick. Lean forward with your upper body. By changing the angle of the stick you can stretch different parts of the chest muscle.
Stretching for Tricep
Place the stick behind your back and place your hands over your neck and lower back. Pull the stick towards the floor with your lower hand. Tricep of upper arm is stretching.
Upper Body Rotation
Take the shoulders wide position with your feet and place the stick on the shoulders. Rotate from side to side. Try to keep your hip straight forward.
Place the rubber band under your feet and grasp the heads of the rubber band. In the starting position move your hip backward with your back straight. Pull the rubber band towards your armpits, movement starts from the shoulder blades. Return your arms calmly to the starting point.
Place the rubber band behind your back at shoulder blades height. Extend your forearms straight forward and move your shoulder blades alternately closer and apart. Keep your forearms straight during the movement. Focus on keeping your head and neck in a neutral position.
Place the rubber band under your feet and grasp the rubber band close to your feet. Straighten your hip and squeeze your buttocks together in the final position. Return to the starting position by moving your hip backward, keep your back straight and look forward.
Mobility Exercise for Thoracic Spine
Place your palms against the wall and push your head between your arms.
Stretching for Quadriceps Femoris
Grasp the ankle or foot of the leg that you are stretching and bring your heel towards the buttock. Keep the tension with your core, don’t let your back bend over.
Stretching for Biceps Femoris
Place one foot at the front and the other behind. The leg to be stretched is at the front (toes towards the ceiling) and the supporting leg at the back slightly bent. Lean forward with your back straight until your hamstrings of your anterior leg are stretching.
Stretching for Adductors
Take a position wider than your shoulder with your feet. Move your weight to the other leg and keep the leg to be stretched straight.
Stretching for Glutes
Place the leg to be stretched on the supporting leg. Bend the supporting leg and press the knee of the leg to be stretched towards the floor if necessary.
Stretching for Iliopsoas
Place one foot at the front and the other behind. Bend your knees slightly. Push your hip forward so that hip flexor muscle of posterior leg is stretching.
Stretching for Calf
Place the ball of the foot against the wall and move your weight on the anterior foot. By flexing the knee of the leg to be stretched you can stretch different parts of the calf muscle.
Stretching for Trapezius
Press your shoulder down, bend your neck to the opposite side and rotate your chin towards your armpit.
Stretching for Wrist Flexors
Straighten your arm forward with your fingers pointing towards the floor. Place one hand on other hand’s fingers and push your fingers towards yourself.