Staying active is essential on a daily basis to avoid aches and painsespecially with the sedentary work life we lead today. Pass 8 hours sitting It is harmful to our body and an hour of training in the gym is not enough to compensate for it.
Thus, any time is good to take advantage of and do mobility exercises, as well as stretching. For example, when you wake up, you can take advantage of the moment before getting out of bed to do some simple exercises on it that will allow you work on body mobility and start the day with good energy.
10 stretches to do before getting out of bed
Try to dedicate 5 minutes every day Do these stretches in bed before getting up:
Knees to chest
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This stretch is done by bending your knees against your chest and hugging them to support them. Keep your back straight on the bed and, if you wish, you can stretch each leg for a few seconds.
lumbar rotation
Lying face up, bend your knees and let them fall together to one side while placing your arms crosswise and bringing your head to the opposite side of your knees. Hold the stretch for 15 to 20 seconds and switch sides.
Opening of arms
Stand on your side with your knees bent and one arm stretched over the otherlooking towards his hands. Slowly, raise one arm to take it to the opposite side until it touches the ground, and then make your way back and rest it on top of the arm that is on the ground. At all times the gaze must accompany the hand. Perform five repetitions with one arm and switch sides.
The boy
Get on your knees on the bed and lean your torso forward until you rest your arms on the floor and walk with your hands forward until you reach maximum extension. Rest your head on the floor to keep your neck relaxed and hold this position for 10-15 seconds.
Thread the needle
Get into a quadruped position, on your knees, with your hands resting on the floor and aligned with your shoulders. Take a step forward with both hands and carries one arm under the otherlike threading a needle while you twist your torso towards that side and look towards the hand that is furthest forward. Hold this pose for fifteen seconds and return to two-handed support before switching sides.
The butterfly
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Lying face up in bed, flex and bring your knees together to open them and let them fall little by little. Keep your back straight and your arms relaxed on the bed. Hold the position for twenty seconds and slowly close your legs with the help of your hands.
Column extension
Lie face down on the bed and place your hands on the sides of your chest. Push the bed gently with them to lift your trunk and arch your back slightlylooking up. Hold this position for 10 seconds to stretch your trunk and return to the ground by flexing your arms again.
Neck stretches
Sit on the bed and do neck tilts to one side and the other holding for 2-3 seconds on each side. Then perform the same sequence by bringing your chin up and towards your chest, as well as towards each armpit.
legs behind head
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Lying face up, raise both legs and part of the gluteus as if you wanted to put your feet behind your head. It is enough for you to stay for 10-15 seconds with your legs above, parallel to the trunk.
The clamp
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Sit on the bed with your legs stretched forward and do a trunk flexion to support your hands as far as you can. Keep your neck aligned with your back and ensure that it remains straight and not curved, even if you have to reduce trunk flexion to do so.
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