* You do all the exercises starting from the first one
1. Sagging in the doorway
Exercise recommendations:

This exercise is perfect for everyone! We do this exercise in the morning, on our way from the bedroom to the bathroom) And what is important, if you have any serious problems with the spine, then, as always, consult your doctor!
Since the beginning of the marathon, we no longer just walk past the doorway, to hang is a must) This is the best exercise for straightening the back and returning shoulder blades to their place, that's it, no matter how strange it sounds, but it is exactly this way! You stay and hang for 30 seconds, what could be easier, and the result will be not long in coming.
There should be no painful sensations anywhere. It is important that the body is stretched bar-taut, we don't lose hips, we don't lose our head either, the stomach is held in. Our goal is to squeeze everything between the shoulder blades (watch the video carefully)! You can hang 3 times for 30 seconds (you can also hang just 1 time if you are in a hurry), but after each time be sure to stretch out (see technique in the video). It is better to stand barefoot on the floor so that it is not slippery, and you do not accidentally dust out) Your hands can get numb, this is a normal thing, and soon it will become easier) and you will bliss out from this exercise!


  1. Feet are at the door frame level
  2. You can stand on your toes; you can use your entire foot (you immediately feel the calf muscle)
  3. We concentrate all our attention on the shoulder blades
  4. After clamping the stretching is a must, knees are slightly bent, you should hug yourself, bent over, and stand for 5 seconds
  5. The whole body is stretched bar-taut
  6. We do the sagging every day, for 30 seconds, no more, no less; take a watch with a second hand or at least start counting 101, 102 and so on until 130, this is approximately 30 seconds.
2. 100 jumps
Exercise recommendations:

Our main goal is to arouse. As you understand, we do this exercise in the morning, on empty stomach, without even a water drop)
We activate and start all metabolic processes, blood circulation improves, the lymphatic system wakes up, lymph outflow begins (you can start running to the bathroom, that's okay), your metabolism increases.
You can have a meal after this exercise, bon appetit)
The exercise goal is to enter the body into the vibration, watch the video.
We hold breasts in our hands, the size does not matter, you have to hold them!
The knees are slightly bent, feet are parallel to the floor. Do not jump high.

If you have excess weight, knee joints problems, organs descent, you cannot jump, do it this way: we stand on toes on the floor and raise only heels, literally a couple of centimeters, and make a vibration, knees are also slightly bent. This does not mean that you should tap the heels on the floor, in any case, we take care of the heels! No pain feelings! A soft vibration)
You can do a little warm-up before you start.
Calves hurt, cheeks jump, you ring the head, all of it is okay while jumping!) But still listen to yourself and your feelings!

Back problems, some stages of varicosity. Under any circumstances, consult your doctor if in doubt!
3. Stretch the armpits
Exercise recommendations:

We continue to pay attention to our posture, shoulders, and neck.
Stretching the armpits is aimed at lowering and returning the shoulders to their rightful place.
We do the exercise with listening to your feelings (watch the video carefully, follow the technique).
It is important to repeat it every day. You can repeat it at any time of the day regardless of your location, because it is very versatile.
For example, while watching your favorite TV show or TV series - in parallel hang at the wall, everything is easy) when tired of household chores, stand against the wall and stretch the armpits for your pleasure. We use our time profitably)


  1. the distance from the wall is 20-30 cm, you can adjust it according to your sensations
  2. we rest with our elbow at the highest, painless point
  3. we need to feel the tension exactly in the armpit, and stretch upwards, along the wall
  4. we stay in stretching for 30 sec, you can swing but necessarily without pain feelings, they should not occur
  5. we keep our head straight and don't bend the lower back
  6. we do the same thing with the second armpit
  7. if you feel that the distance of 20-30 cm is uncomfortable for you, come closer, but do not forget that stretching in the armpit should be felt throughout the run-time
  8. you can twist your back or turn your hand aside, try any movements to feel the stretching in the armpit area.

*We watch every video only with sound, always and everywhere. All exercises should be repeated at least once, except when I write that you need to repeat 3 times!

Important! We do exercises for the neck, shoulders, and posture upright. The option of sitting is also possible, but upright is better. You can do these exercises at any convenient time)

* You do all the exercises starting from the first one
* At least 1 repetition per day, the rest is optional
* You do the exercises either all at once, or during the day. The main thing is to DO them.
4. Elbow behind the head
Exercise recommendations:

Now we focus on our shoulders, our goal is to relax and low them in place! The exercises are very simple, but for all that very effective, leave all prejudices and just do them. They easily remove all clamps in the neck, shoulders, armpits. You will learn that soon enough.
We focus on the shoulder; I say it again. All the processes take place there, there may be a burning sensation, it is okay. There should be no pain feelings, neither in this, nor in any other exercise. If something is wrong, it is better to skip it! Remember: always listen to yourself and your body!
We do the exercise at least once, in the morning. And we watch the video carefully with the sound!


  1. We do the exercise for both sides (right and left elbow)
  2. The elbow is behind the head, the wrist is lowered to the shoulder blade, it likely strokes the spine top-down. Soon, when doing the exercise, the wrist will go down deeper and deeper, and that is awesome)
  3. We take ourselves by the elbow with our second hand and make an effort, our goal is the hand (the one behind the back), and it should go down along the spine
  4. We press on the elbow until the first discomfort and hold it for 30 seconds
  5. Gently and slowly, we return our hand to its place over the top

* You do all the exercises starting from the first one
* At least 1 repetition per day, the rest is optional
* You do the exercises either all at once, or during the day. The main thing is to DO them.