Gymnastics and warm-up in the office
While working in the office, every woman suffers from back pain and physical fatigue towards the end of the working day. From a decrease in physical activity, weight gain also occurs. A sedentary lifestyle leads to joint disease, circulatory disturbances, swelling of the legs, a person suffers from a headache.

A simple set of exercises will unload your muscle system, activate blood circulation, and improve mood. Sharp tilts and turns of the head can harm the condition of the cervical spine, so you should not make sharp head movements.

Sitting on a chair, lower your head forward, return to the starting position and tilt your head back, return to the starting position. Then slowly tilt your head to the left and right shoulder. Then, with a slow and smooth turn of the head, we look at the left and right shoulder. We will repeat the exercises for warming up the neck muscles several times.

To stretch the thoracic spine, we sit on a chair, the pelvis is motionless. Raise your arms up and turn the torso to the left, then to the right. We do the exercises smoothly and repeat several times. In the same way, with arms raised we will make forward bends.

To improve blood circulation in the legs and prevent edema, we sit on a chair. Holding hands on a chair seat, we raise our legs at an angle of 90 degrees to the body, hold it a bit and return it to its original position. In this case, the back and neck must be kept level. Repeat the exercise several times.

To relieve fatigue from the thoracic spine, sit on a chair. Hands spread apart with the palms up. Pull in your stomach and flatten your shoulder blades. We take a breath, while exhaling we turn to the right. Then repeat the exercise with a left turn. We repeat the exercise, turning our hands with palms down.

To stretch the muscles of the hands, we will stand evenly, bend to one side, lowering the palm of the hand down the breath. As you exhale, bend your palm and stretch up. Repeat the same with the other hand.

To stretch the lower back, develop the muscles of the hips, activate blood circulation in the pelvis, do gentle forward bends with the palms touching the floor.

Squat and torso in different directions will help stretch the muscles of the hips. All exercises, as we have said, must be done smoothly.

Walking in place with a high elevation of the legs will activate blood circulation and stretch the leg muscles. This exercise is carried out at the end of charging. I wish you good health and good mood! Euro trip in 2019 won't be a problem because we know the solution. Czech Republic! Yes, there is no sea, but this country is the largest cluster of historical castles (protected by UNESCO) in the world, delicious food, low prices, active nightlife and beautiful mountains with forests... Do you need something more?

Four Seasons Resort & Residences

Eco-luxury reimagined—the first Forbes Travel Guide Five-Star Resort in Central and South America

Andaz Costa Rica Resort

A kaleidoscope of style and local culture with 3 restaurants, 2 beaches and Onda Spa

Marina Village

Marina Suites, Dive Bar, Ship Store and new gourmet market. Phase 2 of the village currently in pre-development.

Marina Papagayo

Costa Rica’s preferred superport and gateway to the Pacific featuring 180 state-of-the-art slips and tailored dockside services

Golf Clubhouse, Tennis Center & Bike Center

The iconic golf clubhouse is home to the pro shop and popular Caracol Restaurant. The adjoining Tennis Center features four Har-Tru green clay courts and one grass court.

Prieta Beach Club

The ultimate members’ hideaway features a fabulous owner’s lounge, fitness center, spa and the popular Sunset Restaurant.

Golf Practice Facility

A picturesque setting to warm up before venturing out for the ultimate eco-golf experience, featuring multiple target greens and a short game practice area.

Future Macaw Sanctuary

A refuge for all seasons, protecting one of the last wild populations of scarlet macaws.

Nature Center

Basecamp for exploration and gateway to the peninsula’s extraordinary biological corridor.

Exclusive Resorts

Experience the culinary wonders of Executive Chef Nicolas Devenelle at Poro Poro—one of 11 dining venues on the peninsula.


Now selling—whole ownership oceanfront villas and estate homes on beloved Prieta Bay, managed by Four Seasons.

Andaz Beach House

Locally inspired food and drink on one of Travel + Leisure’s most beautiful beaches.

Interact with the master plan for a tour of current and future resort amenities.