Clock exercise.

It is often used in Pilates and will help you relax your ligaments and muscles. Stretch on your back, put your hands along the body, bend your knees. Feel the weight of your feet, hands, sacrum, and lower ribs. Do not tense your neck and shoulders. For simplicity, imagine that the sacrum is in the middle of the clock face. Inhale and slowly, without leaving the floor, roll the pelvis to the six. Exhale and also smoothly move your hips to the number 12. If the back of your head slides along the floor, do not try to control and stop the movement. All muscles and ligaments should be as relaxed as possible.