Скачать или смотреть English Project - How to Keep Your Body Flexible with a Simple Morning Stretches (Raya Anggita X-2)

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𝗘nglish 𝗟anguage
𝗫-𝟮 𝗖lass
𝗟ecturer : 𝐌a'am 𝐑umiyatun 𝑺. 𝑷𝒅.

𝗡ame : 𝐑aya 𝐀nggita
𝗔ttendance 𝗡umber : 𝟑𝟎 (𝐓hirty)

ׄ     ִ     𐇽ꛜ𐇽ꚬ  ׄ   ┈── ⊰ 𝐻𝑜𝑤 𝑡𝑜 𝐾𝑒𝑒𝑝 𝑌𝑜𝑢𝑟 𝐵𝑜𝑑𝑦 𝐹𝑙𝑒𝑥𝑖𝑏𝑙𝑒 𝑤𝑖𝑡ℎ 𝑎 𝑆𝑖𝑚𝑝𝑙𝑒 𝑀𝑜𝑟𝑛𝑖𝑛𝑔 𝑆𝑡𝑟𝑒𝑡𝑐ℎ𝑒𝑠 : 𝅃 🏐 ⋆◝

𝑴aterials ::
(𝑖.) 𝑪omfortable 𝑪lothes

𝑺teps ::
(𝑖.) 𝑺tart 𝑺lowly. First, sit up on your bed and take a deep breath. Don’t move too fast so your muscles can warm up naturally.
(𝑖𝑖.) 𝑵eck 𝑻ilt 𝑺tretch. First, stand or sit up straight. Tilt your head slowly to the right side and hold it for 10 seconds. Then switch to the left side and hold for another 10 seconds. This helps release tension in your neck.
(𝑖𝑖𝑖.) 𝑺houlder 𝑹oll. Next, roll your shoulders forward 10 times. And then roll them backward 10 times. This movement warms up your shoulder joints and improves posture.
(𝑖𝑣.) 𝑶verhead 𝑨rm 𝑺tretch. Lift both of your arms straight up. Reach as high as you can, then stretch to the right side and hold for 5 seconds. After that, stretch to the left side and hold for another 5 seconds. This will open up your upper body and help you breathe better.
(𝑣.)𝑺ide 𝑩ody 𝑺tretch. Stand with your feet shoulder-width apart. Put your right hand on your hip and stretch your left arm over your head to the right. Hold it for 10 seconds. Then switch sides. This helps loosen your waist and torso.
(𝑣𝑖.) 𝑳eg 𝑺tretch (𝑯amstring 𝑺tretch). Now sit on the floor with your legs straight. Reach toward your toes as far as you comfortably can and hold for 10–12 seconds. Don’t force it—just stretch gently.
(𝑣𝑖𝑖.)𝑬asy 𝑩ack 𝑺tretch. Kneel on the floor, sit back on your heels, and stretch your arms forward. Lower your head and relax your back. Hold this position for 10–15 seconds. This helps reduce lower-back stiffness.