po wyzwaniu PL.mp4

Ewa Chodakowska’s comprehensive plan – slim down, shape feminine curves, and feel amazing in your own skin.

Your path to your dream body

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Super Model Body

This resource is for you if you spend a lot of time in a sitting position. 

Sitting on a ball is a good way to change your sitting position while working.
The exercises in the video will help take care of your spine, eliminate pain and discomfort caused by sitting for long periods of time. They will stretch your body and reduce tension. 

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Ball exercises at the desk

Do you want to know how to initially assess your child's posture?

Proper observation of your child's posture is very important to detect changes occurring as early as possible and to implement appropriate measures to prevent these changes as soon as possible.

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and take care of better well-being - both at work and after work.

How to recognize posture defects?

If you are experiencing discomfort in your back after a long day at work, this practice is for you.

Remember that if you are experiencing pain long-term you should consult a doctor or physiotherapist. 
The exercises shown in this video will help you take care of your spine and alleviate or prevent unpleasant sensations in the back area.  

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Relaxation for a sore back

This video is for you if you spend long hours behind a desk. 

Yoga in a shirt is a suggestion of exercises that you will do without dressing up in sportswear and unfolding your mat. 

You'll stretch your bones, stretch tense muscles and recharge with good energy in minutes!

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Yoga in a shirt

This video is for you if you spend a lot of time in a sitting position. 

The exercises presented in the video will help any woman strengthen her pelvic floor muscles, reduce tension and avoid female ailments. 

Exercises performed in a sitting position. 

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and take care of a better mood - both at work and after work.

Pelvic floor exercises - for every woman

What exercises to do to improve your child's postural muscles?

In this video you will learn what exercises with the help of a ball to perform together with your child. They are designed to strengthen the postural muscles that are responsible for correct posture in your child. 

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.

Exercises with a ball - we strengthen the child's postural muscles

Want to take care of your child's spine? This video is for you.

Remember that physical activity is very important in your child's development. It should be about 45 minutes a day.

The series of films ACTIVELY IN THE OFFICE is for you if you spend long hours at work in one position; at the computer, perform repetitive activities that can lead to injuries and arthritis, need quick muscle relaxation, want to quickly reduce stress and take care of proper posture.

Take care of your child's spine, part 1

Take care of your child's spine part 2

This video is for you if you spend long hours behind a desk. 

Break-Stretch is a suggestion for exercises that you will do without dressing up in a sports outfit and laying out your mat. 

You'll stretch your bones, stretch tense muscles and recharge with good energy in minutes!

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and take care of a better mood - both at work and after work.

Break from work - stretching

This workout is for you if you spend long hours at your desk. 

In this video you will find 14 simple exercises that you can do anywhere and you don't need any accessories to do it.

Oxygenate your body, relax your muscles and reset your head in 15 minutes! 

The series Office Fitness will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.


Simple desk exercises in 15 minutes

This workout is for you if you want to take care of your spine. 

These are peaceful strengthening and stretching exercises that will make it easier to perform daily activities and improve your posture. You will strengthen your abdominal, buttock and back muscles. Your spine will thank you. 

The Office Fitness series will help you reduce stress and tension pains, take care of proper posture, reduce pain caused by performing repetitive tasks at work, and make you feel better - both at work and after work.


Healthy spine. Exercises for beginners.

If you have some free time and want to relax, this movie is for you!

Relaxation in 10 minutes is a slightly longer exercise option for everyone who wants to relax after a long day at work. Yoga exercises will improve your well-being, help you relax tense muscles and calm your mind. To exercise, you will need a mat, comfortable clothes, a blanket or pillow and a piece of space.

Relaxation in 10 minutes includes a set of 8 exercises:
- exercise 1 - deep breathing in a comfortable sitting position,
- exercise 2 – neck relaxation,
- exercise 3 - moving the shoulders and chest,
- exercise 4 – child's pose with twists,
- exercise 5 – sphinx position,
- exercise 6 – relaxation for the upper back,
- exercise 7 – relaxation for the lower back while lying down,
- exercise 8 – banana position.

The Office Fitness series is for you if you spend long hours at work in one position, at the computer, perform repetitive activities that may lead to injuries and joint degeneration, need quick muscle relaxation, want to quickly reduce stress and take care of proper body posture.

Relaxation in 10 minutes

If you want quick relaxation, this movie is for you. 

Relaxation in 5 minutes is a short but effective way to relax your body after a long day of work. Yoga exercises will improve your well-being, help you relax tense muscles and calm your mind. To exercise, you will need a mat, comfortable clothes and some space.

Relax 5 minutes is a set of 7 exercises:
- exercise no. 1 - deep breathing,
- exercise no. 2 - neck relaxation,
- exercise no. 3 - moving and relaxing the spine,
- exercise no. 4 – lower back massage,
- exercise no. 5 - leg relaxation,
- exercise no. 6 – happy child position,
- exercise no. 7 - spinal twists.

The series of films ACTIVE IN THE OFFICE will help you reduce stress and tension pain, take care of proper body posture, reduce pain caused by performing repetitive activities at work and ensure better well-being - both at work and after work.

Relaxation in 5 minutes

If you have 15 minutes to spare and want to relax, this video is for you!

Relaxation in 15 minutes is an exercise proposal for everyone who wants to relax after a long day at work. Gentle yoga exercises will improve your well-being, help you get rid of negative thoughts from your head and relax your tense and stressed body. To exercise, you will need a mat, comfortable clothes, a blanket or pillow and a piece of space.

Relaxation in 15 minutes includes 9 exercises:
- exercise 1 - deep breathing in a comfortable sitting position,
- exercise 2 – neck relaxation,
- exercise 3 - warming up and stretching the shoulders in a kneeling position,
- exercise 4 – child's position,
- exercise 5 – hip relaxation,
- exercise 6 – relaxation of the legs and spine,
- exercise 7 – cobra position,
- exercise 8 – downward facing dog,
- exercise 9 – relaxation while lying on your back.

The Office Fitness series is for you if you spend long hours at work in one position, at the computer, perform repetitive activities that may lead to injuries and joint degeneration, need quick muscle relaxation, want to quickly reduce stress and take care of proper body posture.

Relaxation in 15 minutes

If you have free time and your body needs exercise, this video is for you!

Just 10 minutes is enough to wonderfully stretch your body and give your head a rest. Are you a person who does mental work and works 8-9 hours a day in a sitting position? 

This video contains 7 simple exercises that you can do anywhere and you don't need any accessories. It's time for the best lunch break ever - simple exercises that will relax you and increase the efficiency of your work.

The Office Fitness series will help you reduce stress and tension pain, take care of proper body posture, reduce pain caused by performing repetitive activities at work and ensure better well-being - both at work and after work.

Active in the office