Many people make a huge mistake by hopping out of bed immediately after waking up and the first thing they do, is checking emails or social media. Instead of doing that, you should stimulate your muscles and mind. In order to prevent morning aches and pains, you should try to incorporate the following 6 exercises by Randi Ragan, a yoga teacher and author of A Year of Living Mindfully: Seasonal Practices to Nourish Body, Mind and Spirit.
6 Morning Exercises
If you perform these exercises, they will help you loosen up stiff joints, ease muscle tension and quiet your mind before starting the day.
- Full-Body Stretch
This exercise is very simple to perform and you can even do it under your covers. Just lock your fingers together, stretch your arms above your head and then push your palms towards the headboard as you inhale.
While doing that, you should simultaneously lengthen your legs and point your toes. Your knees and elbows should be straight for 5 seconds and after that you should exhale. In order to fully relax your body, you need to repeat it 3 times.
- Figure-Four Stretch
For this stretch, you need to lie down with your head and shoulders slightly elevated. After that, bend your knees and place the feet flat on the sheets. Next, place your left ankle below your right knee while holding your right shin with both hands. Stay in this position for 5 deep breaths and repeat on the other side to loosen up tight hips, thighs, and glutes.
- Bed-to-Floor Stretch
Sit on your bad and swing your legs over so that your feet are flat on the floor. After that, bend your knees and bend at the hip in order to bring your chest towards your thighs. Next, you should dangle your head and arms over your knees while touching the floor with your fingers. In order to stretch out your back and shoulders, you should stay in this position for 5 deep breaths.
- Knees-to-Chest Stretch
In order to perform this stretch, you need to come back to your bad. In order to touch the bed with the soles of your feet, you should bend your knees. After that, wrap your arms around your legs and bring them in towards your chest. To stretch your lower back, keep your head on the pillow and hold for 10 long breaths.
- Supine Twist
For this exercise, you should keep your knees together, so that you can twist your pelvis and bring your right knee to the bed. Use your left hand to hold your right knee and turn your neck to the left. To ease the tension in your spine, make sure to hold for ten breaths and then switch sides.
- Seated Forward Bend
Lie in your bed, lengthen your legs and then bring your torso up. Next, lengthen your spine while inhaling. Exhale and slowly bring your torso towards your legs as you reach for your heels. You should allow your neck to hang down and make sure to hold ten deep breaths in order to stretch your spine, pelvis and hamstrings.