Mid-March is the time not to “exhaust” the body with strength training, but to carefully awaken it after winter hibernation. These 5 simple movements are done in the morning immediately after waking up or in the evening before bed, without a mat or special clothing. They don't aggressively burn calories, but instead “start” lymph flow – your natural drainage system, which removes excess fluid, relieves fatigue and restores radiance to the skin.
1. Diaphragmatic breathing – 4 repetitions
Lie on your back, one palm on your chest, the other on your stomach. As you inhale, inflate your stomach, keeping your chest motionless. As you exhale, your stomach gently drops. Breathe slowly, inhale for 5 seconds, exhale for 5 seconds. This saturates the blood with oxygen and massages the internal organs.
2. “Pump” with feet – 1 minute
Lying on your back, legs extended. Pull the toes of your feet away from you, then towards you as far as possible. Move rhythmically, but without jerking. This works like a pump for the veins, dispersing stagnation of blood in the legs after sleep or a working day.
3. Raising the pelvis with pulsation – 12 times
Lying on your back, legs bent. Raise your pelvis like in a bridge. At the top point, make 2 small pulsating upward movements. Get down. Improves the outflow of lymph from the pelvis and relieves tension in the sacrum.
4. Calf rolls – 20 times
Stand straight with your feet shoulder-width apart. Slowly rise onto your toes and roll onto your heels. You can lightly touch your thighs with your hands. This tones the lower legs, prevents heaviness in the legs and strengthens the arch of the foot.
5. Lymphatic drainage stroking – 1 minute
While sitting or lying down, run your palms from your knees to your groin along your inner thighs for 30 seconds. Then from the wrists to the shoulders. The movements are light, as if ironing a fabric. This helps remove toxins and reduces the volume of the limbs.
Perform this complex every day in the morning. After just 3-5 days, you will notice that the puffiness of your face has gone away, and your favorite shoes have stopped pressing.
