Instructions for break exercise

Exercises with using a stick

Rolling arms

Take a wide grab of the stick and roll it back and forward. Keep your shoulders down away from the ears. Do 10 reps.

Spinal twist

Stand hip-width apart. Twist your upper body from side to side keeping your hips facing forward during the whole movement. Do 20 reps.

Side to side row

Keep your shoulders down and away from your ears and do as big rowing movement from side to side as it feels good. Do 20 reps.

Lunge

Take a big step forward and squat down with one leg. Keep your back straight and gaze forward. Make sure that your toes and feet goes to the same direction. Do 10 reps on each side.

Balancing stick

Doing balancing stick is a great way to improve your balance. Lift one leg off the floor and lean forward. Try to get your body parallel with the floor. Try to get the stick to touch your tailbone, the space between your shoulder place and the back of your head to helping to keep your back straight.

Exercises with a resistance band

Upper back + chest

First keep your elbows back and shoulder blades together. Put the resistance band on your upper back and hold on to the heads of the band. Then straighten your hands forward and keep your shoulders down. Do 10 reps.

Opening your arms

First keep your hands and arms pointing up towards the ceiling. Then bring your hands parallel with the floor to the shoulder height. Do 10 reps.

Deadlift

Stand hip width apart. Imagine that you are sitting on a bench far behind you. Make sure that your toes and knees goes to the same direction. Push yourself up with squeezing your glutes and thighs. Do 10 reps.

Side bend

Bend to the side from your core in a straight line. Imagine that you are between two walls. Keep your both heels on the ground. Do 10 reps on each side.

Single arm bent over row

Take a step forward with one leg and lean forward with your upper body. You can lean on to your front leg. Pull your elbow close to your rib and far behind. Do 10 reps on each side.

Other exercises

Upper back + chest

Pull your arms forward and round your back as much as it feels good. Bring your hands far behind and open your chest.

Rolling down and up

Bring your chin to your chest and roll down vertebra by vertebra. Roll down as much as it feels good. Slowly roll back up. Do 10 reps.

Spinal twist and chest opening

First keep your hands, hips and feet facing forward. Open one arm back and open the chest still keeping your hips and feet still facing forward. Do 10 reps on each side.

Star

Open your arms up. Bend your upper body to the side from your core and lift one leg up. Keep your core tight and stay here for few breaths. Do 5 reps on each side.

Stretching the back side of your leg

Take a step forward and lean forward with your upper body. Keep your back and front leg straight. Feel the stretch on the back side of your front leg. Do 10 reps on each side.

Using equipment with exercises

Balancing board

Step on to the board and try to maintain your balance. Keeping your core tight and gazing on one point helps to keep the balance.

Balancing on one leg

Lift one leg up and try to keep your balance on a board. Keeping your core tight and gazing on one point helps to keep the balance.

Massage stick

Massage stick is a helpful tool to for relieving stress and sore muscles.

Massage stick

You can use massage sticks on many ways. It is also a great for using after workout to release muscle tension.

Hand grips

Improve your hand strenght with hand grips. Do 10 reps on each side.