Active rest from a holiday.

If from a long time a sitting for a holiday dinner,and night you spine hurts,and legs,thus stand up,do not wait,or eat of meal,on a floor in free room,put a carpet,and stretch an own edema legs.
1.For buttocks.
Lie on spine, one leg put on other, with hands taking a leg,that below, stretch both legs to a breast.
2.For back muscle hip.
Lie on spine, one leg bend in the knee, other stretch to front, keeping a stretching and at the same time to press low spine to floor.
3.For a front muscle hip.
Pose is low start, slowly,straightening a leg showed to the front, incline back.
4.For calves.
Sit on a floor, put one leg a heel on fingers of other, take with hands for feet and stretch to itself,doing with shoes this , bended slightly knees.
5.For spine.Sit, bend legs in knees, hands with to take for both feet, more bend spine, effectively will be a result, if you with a one, after an other leg taking for an opposite leg.
6.For breast muscles.Bending hand press to wall, do not move her, doing a turning of corpus to left,and right.
7.  For shoulder waist.
Stay,low shoulders, one hand stretch to a front, other with to stretch a shoulder to front and down.
8.For neck. Sit comfortable, incline head to left, try to touch a shoulder with ear,like, fixing a pose,repeat in an other side. Will raise effect,slightly pressing on a head with hand. Incline head,that chin will to touch a breast, fixing a pose, slightly you can to push an occiput.
All these exercises for stretching will good for an ending any training.