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5 Mop Exercises: A Complex For A Healthy Back
Just 10 minutes of exercise a day will help you get the perfect posture.
A teacher at School No. 868 in Moscow has developed a simple back workout that can be done with a simple mop. Such trainings are conducted by the Moscow center “Patriot.Sport” in its Instagram account. Classes are free, you can join them at any time. Or perform the complex presented in our material.
Educator-organizer of the Moscow center “Patriot.Sport”
Deflection
Starting position: the back is straight, the legs are slightly wider than the shoulders.
Place the mop horizontally on your lower back.
Bend slowly, using it as a support for your back.
Don’t bend your shoulders or bend your knees. Do not make sudden movements, return to the starting position smoothly.
Back and forth
Hold the mop horizontally in front of you with both hands.
Move it behind your back.
Take your time, exercise carefully to avoid injury.
Twisting
Place the mop on your shoulders.
Make turns in different directions, making sure to maintain an even posture.
Table
Starting position: feet slightly wider than shoulder width, hold the mop in front of you.
Slowly lower your upper body parallel to the floor. Hold for a few seconds.
Level up / level down
Place the mop upright.
Grasping the upper part of it with your hands, gently lower yourself down, moving your hands.
Hold the base of the squeegee for a few seconds and slowly return to the starting position.
The workout will take you no more than 10 minutes. By repeating these simple exercises every day, you can restore a healthy back, correct slouching, and improve overall well-being.