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.