Fitness trainer named five simple exercises for warming up on the train

A long train journey in a sitting position leads to a slowdown in blood circulation, muscle stiffness and other uncomfortable sensations. Nadezhda Kolyada, coach of the group programs of the Pride Fitness fitness club network, in an interview with Gazeta on May 18.Ru" named five simple and effective exercises for warming up after a long journey.

The first of these is head tilt.

"It is necessary to tilt the head smoothly, without jerks, first to the right side, and then to the left. The number of repetitions is 8-10 times. At the end, you can add static stretching. Tilt your head to your shoulder and gently fix it with your hand. Repeat on the other side," she explained.

Next, you can start circular movements with your shoulders. The exercise should be performed sitting straight, moving first forward and then backward, while also working with the shoulder blades. It is recommended to make six to eight rotations for each side.

The third exercise was the joining of the shoulder blades.

"You should sit up straight, raise your arms to the sides and bend your elbows at a 90-degree angle, palms down, and then bring your shoulder blades together and hold this position for 3-4 seconds. Repeat 8-10 times. When performing the exercise, it is necessary to control the lower back in a neutral position (without tension)," said Kolyada.

The next, fourth, element of the warm-up, the expert called lifting on half-toes. It should start from the initial standing position, keeping your feet hip-width apart, and slightly bending your knees.

"It is necessary to press your feet firmly to the floor, lift your heels as high as possible and hold them for a couple of seconds at the top," the coach pointed out.

Repeat these steps four to six times.

The final warm-up exercise on the train will be stretching the back and opening the thoracic region.

"You need to stretch your arms forward, lock them together and round your back, and then open your arms wide to the sides and stretch your chest forward. In this position, you need to stay for 3-4 seconds. The number of repetitions is six to eight times," said Kolyada.

At the same time, other elements can be added to the process if desired. As the expert reminded, even in conditions of limited space on the train, it is advisable to carry out an effective warm-up, which will relieve fatigue and help relieve tension.

"On long-distance trains, you can also perform a glute bridge and abs exercises. Each of them should be repeated 10-15 times," she said.

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On May 14, neurologist Pavel Khoroshev also advised office workers to do isometric gymnastics, which they can do without even getting up from their chairs. He recommended tensing the muscles of your arms and chest every 40 minutes, pressing your palms against each other, or doing resistance exercises. It is also useful to lift the body on a chair, resting your hands on the seat — this helps to relieve the spine.