Jan 2, 2022
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5 effective stretch marks for the cold season

That is why it is so important to exercise in winter, and it is better to do this before pain and discomfort overtakes you. If you can’t get to the gym regularly, exercise in your free time at home or work.

The very hunched posture, which we automatically assume in cold weather, is uncomfortable and unnatural for our body. And research shows that cold can actually make neck and back pain worse. Especially when it comes to outdoor work.

If you already feel stiffness in the upper spine and lower back, then it’s time to pay attention to your own body and do yoga, many of the asanas (postures) from which are similar to regular stretching.

But yoga is still more than a set of exercises, it is also a method of proper breathing, relaxation and cleansing of the body. The point of any yoga exercise is not at all to learn how to twist into three knots and walk on glass. Yoga teaches you to find balance in any life situation. It also strengthens the body and spirit.

There are quite a few types of yoga. Each of them focuses on some specific practice. Beginners are usually offered two popular schools:

Hatha yoga – ideal for beginners. In yoga of this type, the main emphasis is on working with the body.

Iyengar yoga – static practice, which can be done by the most unprepared person. Much attention is paid to the careful “adjustment” of the asana.

Research confirms that yoga, when done with care and attention to detail, can reduce back and neck pain. In addition, it calms the nerves, which is especially important during preparation for the New Year and holidays.

The following exercises are quite popular asanas from different types of yoga, which American fitness trainer and journalist Stephanie Mansour recommends for winter warm-up. Even a person without experience can cope with them. Do them at least once a day. Breathe slowly and with concentration. Yoga is a good way to take a break from your day’s worries, focus on your body, and release any build-up of stress.

1. Return prayer /

Stand straight with feet shoulder-width apart. Bend your knees slightly and relax your shoulders. Place your arms behind your back and bend them at the elbows. Try to bring your fingertips together in the middle of your back and pull your shoulders back. If this position seems easy, squeeze your palms together in a prayer position. Take five deep breaths in and out through your nose.

2. Pose at an angle /
Photo: /

Stand straight and spread your legs until about 120 cm between them. Extend your arms to the sides so that they are parallel to the floor. Rotate your left leg so that it lines up with your left arm. Keep your right leg flat on the floor, bending your left knee 90 degrees. Bend over to your left knee, pressing your left forearm against your left thigh. Raise your right hand in the air and bring it to your ear so that your right foot forms a straight line with your fingertips. Hold for five breaths and then switch to the other side.

3. Side stretch

zzzdim / Depositphotos
Photo: zzzdim / Depositphotos

Stand with feet shoulder-width apart, hands on hips. As you inhale, slowly bend to the right, while firmly pressing your left leg to the floor. You should feel a stretch on the left side of your body. As you exhale, return to the starting position, then switch sides.

4. Cat and cow

summer season / Depositphoto
Photo: summerseason / Depositphotos

Get on all fours with your palms under your shoulders and your hips just above your knees. Inhale and arch your back, lowering your belly to the floor, looking forward and bringing your shoulders back to stretch your chest. Then exhale, rounding your spine up towards the ceiling and pulling your navel towards your spine.

5. Shrug

Stand up or sit down. Rotate your shoulders in a circular motion. Move them up, then back, and then down and back to their original position. Repeat this circular motion for about 30 seconds to release tension in your back, neck, and shoulders.

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