Exercise 1
Stand straight with feet shoulder-width apart. Take a dumbbell in your right hand, extend your arm to the side. Place your left palm around the back of your neck. Lean to the right and straighten up slowly. Repeat 15 times, then take a dumbbell in your left hand and do 15 bends to the left.
Exercise 2
Sit on a stool with a stick over your shoulders. Look forward all the time, while simultaneously turning your shoulders from side to side and not letting go of the stick. Repeat the exercise 30 times.
Exercise 3
Stand straight with feet shoulder-width apart. Bend and touch the fingers of your left hand to the toes of your right foot. Then – with the fingers of the right hand of the fingers of the left foot. Repeat the exercise 15 times in each direction at a fast pace.
Exercise 4
Lie on your back, bend your legs at the knees, put your hands under your head. Place your right foot on your left. Stretch your left shoulder towards your right leg without lifting your right shoulder off the floor. Repeat the exercise at a calm pace 15 times, then lift your left leg and lift your right shoulder accordingly.
Exercise 5
Lie on your back with your knees bent and your hands under your head. Lift your upper body, and in turn, tilt your elbows obliquely to one or the other knee, while simultaneously pulling your bent legs to the elbows. The legs should ideally not touch the floor at all and should be pulled up with gentle sliding movements. Each elbow should touch the opposite leg 15 times.
Exercise 6
Lie on the floor on your right side with a pillow under your thighs and your feet in place. Cross your arms over your chest. Raise your body, 2 sets of 8 times. Do the same exercise on the left side.
Exercise 7
Stand in the doorway with your feet firmly pressed to the floor. Grasp the doorframe with your hands – with your left hand on the bottom, with your right hand on the top. Continuing to hold onto the jamb, lean to the right and feel the muscle tension. Maintain this position for 20 seconds. Repeat the exercise, holding the jamb with your right hand from below, left – from above.