2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
If there are exercises you can do in bed when you just wake up. So there are exercises that can ensure a sound and healthy sleep;)
Exercise 1. Meditation. Let's start with the most important relaxation - relaxation of consciousness. Sit in a position that is comfortable for you, lean back a little on the pillows, put your hands on your knees, close your eyes, and just breathe slowly for a few minutes.
Exercise 2. Seated crunches. After a short meditation, stay in a sitting position and do twists in both directions. Gently and slowly, first turn to the right side, placing your left hand on your right knee. Hold the twist for a few breaths. Then slowly turn to the left (right hand on left knee). Usually, the twist is performed in the "Turkish" pose, that is, the legs are crossed and matched.
Exercise 3. Slight forward bend. Remaining in the same cross-legged sitting position, gently bend forward with your arms extended forward and resting on the bed. This will release tension in your back and neck.
Exercise 4. Longitudinal fold with a straight back. Straighten your legs in front of you, toes facing you, knees slightly bent, back straight. Grasp your toes with your hands and pull yourself forward a little, bending your elbows so that your back remains straight. Make sure that there is no tension in your legs. If the stretch allows, you can fully straighten your legs.
Exercise 5. Longitudinal fold with a rounded back. From the first fold, gently move into the second, just rounding the back. This exercise stretches the muscles along the spine nicely and gently.
Exercise 6. Knees to chest. Now we turn to lying exercises. Lying on your back, first pull one knee towards you, pressing it to your chest. Hold this position for a few breaths and switch legs. You can also wiggle slightly from side to side during this exercise. It stretches the leg muscles well and relieves tension from the hips.
Exercise 7. Stretching the hamstring. Remaining in a prone position, straighten your right leg, grasp your fingers, ankle, lower leg or under the knee with your hands (as far as the stretch allows) and slowly breathing, begin to pull your leg to your head with each exhalation closer and closer. Then do the same with the left leg. No sudden movements! Everything needs to be done carefully and smoothly. Stop at the moment when your muscles are tense, not pushing your leg further forward.
Exercise 8. Half happy child. Bend one leg at the knee, grab it by the foot and pull it towards you under your armpit, keeping your heels pointed at the ceiling. Do the same with the other leg.
Exercise 9. Twisting of the legs, bent at the knees. Bend the knee of the right leg and, keeping the knee at a right angle, perform the twist, pressing the bent knee on the left side of the body. In this case, the shoulder blades should remain pressed against the bed, the left hand presses the right knee against the bed, and the right hand is thrown to the side and holds the body in place. Then do the same with the left leg.
Exercise 10. Twist in the shape of a star. Extend your leg diagonally. Extend your opposite hand diagonally and look at your hand. Do the same with the second side.
Exercise 11. Both knees to the chest. Just pull both knees to your chest and press them towards you with your hands, swaying from side to side.
Exercise 12. Shavasana. And now the final part is the Shavasana relaxation pose. Stay on your back with your hands on your sides, palms up, your whole body completely relaxed. Usually, in this position, people turn off.
Good night and sweet dreams;)
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