This simple warm-up will help you wake up, stretch your muscles and feel energized and fresh.
How to do the workout
It consists of five exercises:
- Turns to the side while lying down.
- “Four”.
- Stretching puppy pose.
- Tilt and bridge while sitting on the bed.
- Stretch the front of the thigh.
Repeat each combination 4 times.
Since you will be pulling on cold muscles, do so carefully. Don’t try to show everything you are capable of. Stretch gently, don’t hold your breath and have fun.
How to do the exercises
1. Turns towards lying down
Lie on your left side, straighten your left leg, bend your right knee and place your shin to the left of your body. Stretch your arms out in front of you, placing your palms together.
Without changing the position of your legs, turn your body to the right and try to press both shoulders to the bed so that your upper body resembles a cross.
Then return to the starting position and repeat. If you cannot turn around completely, leaving your shin pressed to the bed, place a pillow or blanket rolled up under it.
Do 4 repetitions, then switch sides: lie on your right side, bend your left leg and twist your body to the left.
2. “Four”
Lying on your back, bend both knees. Place your right ankle on your left knee, and then clasp your left thigh with your hands and try to pull it towards you. Spend a few seconds in this position, stretching your gluteal muscle.
Then sit down and place your arms behind your body, resting your palms on the bed. Bend your left knee to the right and lower it. Hold the position for a couple of seconds, then return to the starting position and rotate your right hip as if trying to lay it down.
Perform the combination 4 times, and then do the same on the other leg.
3. Back Stretch (Stretching Puppy Pose)
Get on all fours, arch your back as if someone grabbed you by the middle of your spine and pulled you towards the ceiling. Then gently bend over, pulling your chest towards the bed.
If you feel discomfort in the lower back, try to bend more in the thoracic spine and leave the lower back in a neutral position.
Stretch your arms forward and lower your chest down, leaving your pelvis at the top. Feel the spine stretch. Place your forehead on the bed and hold the pose for a few seconds.
Then lower your pelvis onto your heels and your stomach onto your thighs. Leave your arms and head in the same position. Rest in this position for a couple of seconds and return to all fours. Start the combination over again.
4. Tilt and bridge while sitting on the bed
Sit on the edge of the bed, place your hands on either side of your hips, lower your legs to the floor and straighten them. With your spine straight, bend towards your feet, keeping your back straight. Feel the muscles at the back of your thighs stretch. Spend a couple of seconds in this position and you can gently sway, deepening the stretch.
Then stand up, bend your knees and bend back. Leave your hands on the edge of the bed.
Don’t throw your head back or pull your shoulders toward your ears—your shoulders need to be lowered. To avoid lower back discomfort, arch your thoracic spine and tighten your buttocks – this will help protect your lower back from excessive stress.
Return to the starting position and repeat from the beginning.
5. Front Thigh Stretch
Bend your leg and place your foot on the edge of the bed on your toes. Lower your knee down and move your pelvis forward slightly.
Feel the muscles in the front of your thigh and groin stretch. Hold the pose for 2-3 seconds, return to the starting position and repeat.
Do 4 sets on each leg.
Let me know how you like your morning workout.
Try different workouts 🧐