6 STRETCHES YOU SHOULD DO BEFORE GETTING OUT OF BED TO FEEL GREAT ALL DAY

When the alarm rings, it is not always easy to emerge and leave the bed without feeling muddy and still in the fog. The limbs are still numb, the muscles stretched and the joints need to be stimulated. To remedy this, there is a series of stretches that can be performed at bed jump.

By becoming accustomed to certain targeted movements, it is possible to increase mobility and provide the body with the energy it will need to spend the day well. Simply adjust your alarm clock ten minutes earlier and take the time to perform these exercises to ensure a tonic awakening and relax the muscles of your back, neck, and legs.

Perform circles with ankles:

You have to lie down, hold your arms along your body, and start by activating your ankles five times clockwise, and then back. Beginning with the right ankle and then chaining with the left ankle.
This stretch stimulates ligaments and tendons.

Bring thigh to chest:

Lying down and bending the right leg with the heel flat on the mattress. It should be near the right buttock. Place the right hand on the right knee and perform five large rotations of the thigh clockwise and then reverse. Be sure to perform the circles slowly. Repeat the same exercise with the left limbs.

The hips and pelvis are released, the posture is stable and the lumbar are aligned.

The twisting of the back:

Always lying down, hold back glued to the mattress and bend left knee. Using the right hand, direct the left knee to the right for the back to twist. Then extend the left arm along the body and stretch the wrist so that the palm of the hand is facing the ceiling. Do five breaths and accentuate the torsion of the back with each exhalation. No need to force or cause pain. Repeat with the right knee.

This movement activates the lumbar and softens the spine.

The crowbar:

Sit on the bed, stretch legs and attempt to touch toes with hands. Take five breaths and try to slowly move towards the feet with each exhale.
The strains felt during this exercise are certainly unpleasant but very effective for relaxing muscles and stretching legs.

Increase:

Get out of bed and stand up. Try to touch your feet with your hands by folding in half, very slowly so as not to hurt your back, and make it rounded. Release head completely and try to stretch legs and arms to the maximum. Gently roll the body to stand up without abrupt gestures. Then spread the arms laterally and place them over the head, with the fingers pointing up to grow.

Perform this five times to stretch the back.

The circles of head:

Stand up and rotate head two times clockwise and then counter-clockwise. The rotation is as follows: stick the chin on the chest, bring the head towards the right shoulder then back before placing it on the left shoulder and close the loop by pulling the chin back on the chest.

This movement must be carried out slowly and delicately in order to release the cervical muscles.