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Plánování vašich denních aktivit určitě není první věcí, kterou byste měl ráno dělat.
Instead, focus on your body and mind. That will bring you optimal health not only during the day, but also in the long term.
Randi Ragan, author and yoga teacher, says that how you spend the first minutes of the day before you start your daily activities is truly important.
Today we’ll show you what he means. Try doing the following 6 stretches every morning before you get up and watch what starts to happen to your body and mind.
1. Strečink celého těla
Take a deep breath, place both hands behind your head and interlock your fingers. Turn your palms away from you toward the wall.
Keep your knees straight and your toes pointed. Hold this position for 5 seconds. Then exhale and relax. Do 3 repetitions.
This exercise will relax and unwind your body.
2. Strečink do čtyřky
Bend your right knee and place your left leg over the right knee. This is how you create the figure-four position.
Breathe deeply for 5 seconds and then switch legs.
This exercise will increase lubrication of your joints.
3. Strečink z postele na podlahu
Sit on the side of the bed, place your feet on the floor and bend your knees. With your hands, reach forward over your knees toward the floor, if possible. If not, reach as far as you can.
Count to 5 and then relax.
This is a great way to wake up in the morning, properly stretch your back and at the same time give your brain a supply of oxygen.
4. Strečink kolena k hrudníku
Stay lying in bed and bend your legs at the knees. Hug your knees with your hands and pull them toward your chest.
This exercise works wonders for your lower back and also stimulates the body and mind.
For optimal results hold this position for at least 10 seconds.
5. Strečink vývrtka
Lie on your back in bed and spread your arms out. Turn your legs to the right at the hips, and catch your left knee with your right hand. Let your upper back and shoulders touch the bed.
Hold this position for 10 seconds, then switch sides.
This exercise promotes circulation and strengthens the muscles that support the spine.
6. Strečink předního ohybu
Sit on the bed and extend your legs in front of you. Inhale, exhale and try with your hands to reach your toes. Try to keep your knees from bending.
Inhale again, exhale and stretch even further. Bend your neck forward as well. Repeat this 10 times and then relax.
This exercise prepares your body for daily activities, especially if you sit a lot during the day. It works on your pelvis, spine and calf tendons.
