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When you get up in the morning, you probably think about everything you have to do. Sometimes there’s so much that you get out of bed without hesitation and you might even feel dizzy. But what should we do instead? That is a question several chiropractors asked themselves, and they put together a simple exercise plan. You should do this plan every morning before you get out of bed. It will help not only your mind, but also your body.
Randi Ragan, a respected author who wrote a book on yoga, says: “The first minutes after waking can affect your whole day”
This routine is very important in the long term and today we will show you several exercises with which you should kick-start your successful day.
1. Full body stretch
For the first exercise lie down on the bed as you see in the picture. Your palms should be turned away from your body. Now breathing is the most important thing.
Breathe in and be aware of each inhale and exhale. Your knees should be straight and your toes extended.
In this position try to stretch as much as possible. Hold this stretched position for at least 5–6 seconds and then exhale. Repeat at least 3 times.
2. Leg stretch
Take one leg and bend it at the knee. Cross the other leg over the first, as you see in the picture. Again stretch for at least 5 seconds.
Then switch legs. The exercise is good for the knees.
3. Stretch from the bed to the floor
This exercise will nicely stretch your back and make it easier to get up. Sit on the bed and touch the floor with your palms. Stretch again and repeat at least 5 times.
4. Knees to the chest
Lie back on the bed and lift your legs so that your knees touch your chest. Press them together with your hands. Again repeat 3 times and hold for at least 10 seconds.
This exercise is important for the lumbar part of the spine.
5. Side stretching
Lie on your back, and as in the picture place your legs to one side and stretch your arm to the other side. Stretch like this to each side at least 3 times
In this stretched position hold for at least 10 seconds.
6. Forward bend stretch
This exercise is again good for your back. Sit on the bed and try to grab your toes. Bring your torso as close to your knees as possible and hold this stretched position again for 10 seconds.
Repeat this exercise 3 times in a row and always breathe deeply between each repetition.
