To relax the muscles of the hands
Exercise 1. I. P.-stand legs apart, hands up. Reduce the tension of the muscles of the hands, relaxing them, consistently drop the hands, forearms, shoulders, lean forward, shake your hands (exhale). Return to the I. P. (inhale) (Fig. 1).
Exercise 2. I. P.-stand legs apart, arms to the sides-up. With a forward tilt, relax the muscles and drop your hands down, shake your hands (exhale). Return to the I. P. (inhale) (Fig. 2).
Exercise 3. I. P.-stand legs apart, one hand in front, the other behind. Free movements with relaxed hands forward and backward. Breathing is arbitrary, without delays (Fig. 3).
Exercise 4. I. P.-stand legs apart, arms to the sides. With a forward tilt, free movements with relaxed arms crossed in front of you (exhale). Go back to I. P. (inhale).
Exercise 5. I. P.-O. S. Tilt forward, relax the muscles, free movements of the shoulders up and down (exhale). Go back to I. P. (inhale).
Exercise 6. I. P.-stand legs apart, arms relaxed. Turns the torso to the right and left, waving relaxed arms. Breathing is arbitrary, without delays.
To relax the muscles of the trunk
Exercise 1. I. P.-stand legs apart, arms bent at the elbows in front of the chest. Pull your elbows back and bring your shoulder blades closer together, relax your arms and back, drop your hands down, slightly leaning forward (exhale). Go back to I. P. (inhale).
Exercise 2. I. P.-legs apart, tilt forward, hands up. After relaxing the muscles of the trunk and arms, drop your hands and shake them in a relaxed way. Breathing is arbitrary, without delays.
Exercise 3. I. P.-O. S. Lean forward, relaxing the muscles of the trunk and arms (exhale). Go back to I. P. (inhale).
To relax the leg muscles
Exercise 1. I. P.-standing sideways to the support, holding on to it with the left hand, the right is slightly bent. Free swinging of the relaxed right leg. The same with the left foot, having previously changed the position to the support. Breathing is arbitrary, without delays (Fig. 4).
Exercise 2. I. P. – the same. Raise the right leg forward, bent at the knee, relax the muscles and make a swing back, straightening the leg, and then swing forward, bending it at the knee. The same with the other foot, having previously changed the position to the support. Breathing is arbitrary, without delays.
Exercise 3. I. P.-O. S. Jumps on the left leg. The same, changing the position of the legs. Breathing is arbitrary, without delays.
Exercise 4. I. P.-lying on your back, hands to the sides or down, palms on the floor, legs raised up. Shaking with relaxed legs. Breathing is arbitrary, without delays.
Exercise 5. I. P.-stand on the shoulder blades, supporting the trunk with your hands. Shaking of relaxed legs. Breathing is arbitrary, without delays (Fig. 5).
With regular classes, these exercises will become a habit, and you will
feel an influx of strength and energy, become calmer and more balanced,
improve the nervous system and restore health.
