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Does your morning exercise routine consist of hitting the snooze button three times to move your arm? (Not embarrassed-sometimes you have to do what you have to do!)
Exercising at the beginning of the day may seem like an impossible feat when you are very tired. However, you don’t have to jump out of bed and start running 5K to feel good. Even a little movement can be very helpful when it comes to cheering you up for the day.
“When you first wake up, exercising promotes circulation and stimulates the lymphatic system,” said Jennifer Jacobs, certified personal trainer and founder. J method, Add that exercise I will help Bodily fluids move throughout the body Reduces inflammation. “As a result, you will be more energetic.”
We asked experts to share the best energy boosting moves that will help you feel relaxed and alert and kickstart the morning. Here are their favorites:
1. Downward dog
One of the reasons you don’t want to be dragged out of bed is that sleeping all night makes you stiff.This yoga pose is a great way to start blood flow and wake up, said founder Megan Loop. Sculpt Society..
Start with your hands and knees, place your shoulders on your wrists, and spread your palms wide. Push your palms, push your toes, lift your knees, and turn your hips toward the ceiling as you push down your heels.
“To make this stretch more active, you can pedal your foot while pushing it aggressively into the floor or bending your feet straight,” Roup said. Hold the pose for 15 seconds and repeat for 3-4 rounds.
2. Hamstring floss
“This dynamic stretch helps to relax the hamstrings and hips more effectively than doing a static stretch. If the body is not warmed properly, it can cause muscle cramps,” he said. Teresa Marco, a board-certified orthopedic clinical specialist, said.Owner with physiotherapy Marco physiotherapy..
To do this, start by bending your knees, flattening your legs and lying on the floor. Gently grab the back of your thighs and straighten your knees (be careful not to overextend your knees). This back and forth dental floss movement gives the hamstring a sense of stretch and release. Repeat 10 times on each side for 2-3 rounds.
3. Wake up bounce
“This is my dependable morning move that really awakens me,” Jacobs said. “Choose a song for about 3-5 minutes and bounce the length of the song at the base of your toes. Not to mention the quick training of your calves, blood flow begins to increase. It feels good after the song. May be. “
4. Child’s pose for side bend
It may seem counterproductive that one of the stretches that awakens you resembles a movement that makes you appear to be sleeping, Karil JonesCertified personal trainer who also trains at Rumble boxing Philadelphia said this move was great for those who sleep in the stomach. This is because you can reset your spine after rolling your hips forward all night. (And by reducing the stiffness of your back, you can move more freely and feel more vital.)
Kneeling on the floor, spread your knees to hip width, bend forward and place your torso between your thighs. Extend your coccyx and place your hands aside. Hold for 15 seconds for 3-4 rounds. Once you get out of your child’s pose, do a side bend. Hold one elbow over your head with your other hand and lean out from your elbow. This stretches your back and triceps and improves your upper body mobility.
5. Hip flexor stretch
“The hip flexor is a very important muscle,” Marco said. “Tight hamstrings can pull on the lumbar spine, which can cause pain.”
Drop down to a half-knee position, tilt the pelvis slightly, rush forward and stretch the hip flexors. Hold for 15 seconds and repeat for 3-4 rounds.
If it’s too tight to try this, start by lying on the floor, bending your knees and flattening your legs. Align your knees and rock your legs from side to side. Then lower your knees to one side and stretch your hips harder. Switch sides, hold for 15 seconds each time, then try hip flexor stretch again.
6. Side breathing
If you can’t stretch or move out of bed before you need to be productive, don’t sweat.Nikki Chrysostomou, a licensed exercise therapist and founder Movement integrationHe said that this exciting stretch can be practiced anywhere in the car, on the desk, or even on the bed.
All you need to do is to inhale and exhale deeply and focus your mind on breathing into your side. If it helps, You can put your hands on the chest It helps to monitor where your breathing is heading.
“Side breathing helps stimulate the mind,” said Chrysostomou. “To do this, work on inhaling through the stomach. Consider breathing in behind the ribs, on the sides of the ribs, and under the armpits, which creates a bucket handle effect with extended ribs. , I feel better. “
The first thing to do Provides tips and advice on how to enjoy the morning in the weekly series of HuffPost UK Life. Whether you get up early or stay up late, starting your day right will be a happier and healthier day. Share exercise advice, nutritional guidance, and ideas for developing new habits. (No, the answer to a productive morning isn’t just setting an alarm at 5am!)
6 exercises to do in the morning when you wake up tired
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