In times of pandemic it is common to see long hours of work or study at home, for this reason Acer recommends ten-minute stretches that allow the muscles and skeleton to recover daily after work and prevent other disorders.
Unlock ankles: Standing, with your legs slightly hip-width apart, flex your right foot and begin a circular outward motion. Repeat with the left foot.
Stretch quadriceps: Grab the toe of the right foot and bring the heel to the buttock. Hold about 15 seconds. To maintain balance, fix your gaze on one point to increase concentration. Change your feet and hold another 15 seconds in this pose.
Lengthen arms: Open your legs in a triangle, without forcing the pose. Raise your arms toward the ceiling. Bring your right arm to the left. Try to lengthen the trunk, always avoid shrinking it. Do the same with your left arm.
Mobilizes the cervicals: Reposition your feet to the width of your hips. Grab the back of your head with your hands, breathe in, and bring your gaze gently to the floor as you exhale. Stay in this position and notice how you stretch your cervicals.
Arms to heaven: With a big inhale, open your arms and raise them, trying to lengthen the entire spine, pointing your fingertips towards the sky. Notice how your whole body grows.
Head to the ground: Breathe in and as you breathe out, lower your arms, round your head, and slowly start lowering your body to the floor, noticing the entire path your spine is taking. If you can’t touch the ground with your hands, stay in a position that is comfortable for you.
Torsion on each side: Just bring your knees to the left and your gaze to the right. The legs should be flexed and above the navel.
Child’s posture: It will also allow you to relax your back, you will unlock the lower back and shoulders.
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