You can do 2-hand hip thrusts to stretch your spine at any time

The starting position for these moves is the same, the only difference is the height of the hands and feet. Remember to keep your lower back slightly arched, chest up, and hips lifted while doing the exercise. This helps lengthen your spine and stretch your hamstrings and calves at the beginning of the movement.

Line Press

These moves all begin with a straight line from wrist to hip. Focus on your shoulders, triceps, and core.

Imagine a straight line from your wrists, shoulders, and hips; this will put the focus on your shoulders instead of your pecs. Avoid hunching your shoulders as you do the movement; instead, pull them down and back. After each move, briefly check your posture: keep a straight line from wrist to hip, lower back slightly arched, and legs straight.

Order of difficulty for the straight press

1. Two-handed hip-high military press.

2. Perform a two-handed military press with hips high and pause for 1 second.

3. Two-handed hip-high military press with a 2-second pause.

4. Double-handed high-knee military press.

5. Double-handed high knee military press with 1 second pause

6. Double-handed high-knee military press with a 2-second pause.

7. Hands and knees high half dive.

8. Half dive with hands and knees high and pause for 1 second.

9. Half dive with hands and knees high and pause for 2 seconds.

10. Military-style election.

11. Military press with a 1-second pause.

12. Military press with a 2-second pause.

13. Military press with feet high on knees.

14. Military press with feet high and knees plus 1 second pause.

15. Military press with knees high and 2 seconds pause.

16. Do not return to dive.

17. If you do not respond to the dive, there will be a 1 second pause.

18. If you do not resume the dive, there will be a 2 second pause.

19. Half dive.

20. Half dive plus 1 second pause.

21. Half dive plus 2 seconds pause.

22. Dive.

23. Dive and pause for 1 second.

24. Dive and pause for 1 second.

25. 1 second pause when diving and recovering.

★1 Two-handed Hip-High Military Press

Find a sturdy surface at hip height, such as a counter, step, dining table, or desk. Step back and place your hands on a flat surface as if you are preparing to do a pushup. You can also place your hands on the wall at hip height.

Your hands should be slightly wider than your shoulders. Extend your arms straight and move your hips back until your wrists to your hips form a straight line. Position your feet just slightly behind your hips. Keep your upper body parallel to the ground and your lower back slightly arched.

If your hamstrings aren't flexible enough to maintain a slight arch in your lower back, just sit as straight as possible. With your chest facing downward and your lower back slightly arched, bend your elbows so that the top of your head almost touches the surface between your hands. Return to the starting position until your arms are straight, keeping your chest down and hips up.

Need to slow down?

Keeping your feet slightly forward, closer to the pushing surface, will make the movement easier. As you progress, slowly move your feet back until they are behind your hips.

★2 two-handed hip-high military press with 1 second pause

When your head is about to touch the surface, pause for 1 second.

This article is from Business Weekly's "Your Body is the Best Gym"