According to Randi Regan, a holistic wellbeing expert, the way you spend the first minutes right upon waking up is of utmost importance. She recommends 6 stretches which are simple, easy-to-do, and which can be done under the covers, too.
1. Full-body Stretch
Take a deep breath, put the arms over the head, and clasp the fingers together. Tip the palms over the wall and then away from you. Make sure your knees are kept straight and the toes are fully stretched. Hold this position for 5 seconds, exhale, and relax. Repeat 3 times.
2. Figure-four Stretch
To do the figure-four stretch, bend the right leg and then cross the left foot over the bended knee. Hold for 5 seconds and then switch legs. This stretch is particularly beneficial for increasing the lubrication in the joints and glutes.
3. Bed-to-floor Stretch
Put your feet on the floor and bend the knees. Aim at reaching the floor with your hands by handing them over the knees. Extend the head towards the floor, hold 5 seconds, and relax. This stretch is a good way to supply your body with enough oxygen and energize your body.
4. Knees-to-chest Stretch
Bend the knees while lying on the bed and then ‘hug’ the knees while pulling them towards the chest. The knees-to-chest stretch is extremely beneficial for your lower back, stimulating both your body and your mind. For optimal results, hold this position for 10 seconds, according to Brooke Blocker, a yoga instructor.
5. Supine Twist
Put your arms on the right side of the torso, stretching the legs in the opposite direction. Your shoulders should be kept on the mattress the entire time. Hold for 10 seconds and then switch sides. This stretch targets the spinal muscles and improves circulation, too.
6. Seated Forward Bend
Stretch your legs while sitting on the bed. Take a deep breath, exhale, and reach for your toes. Take a deep breath once again, stretch even more, and stretch the neck, too. Repeat 10 times and relax. This stretch targets the hamstrings, the spine, and the pelvis, which makes it ideal for those who sit for an extended period of time.
source: http://besthealthyguide.com
