Exercises to do in bed after sleeping badly

, muscle soreness may be felt. It is above all the muscles of the neck and back that are affected by the lack of rest, especially if you have turned and tossed in bed, perhaps adopting unusual and incorrect postures. In these cases, it is best not to get up but to lie down to perform some stretching movements. There are some exercises you can do in bed after a sleepless night to stretch your muscles and improve their fatigue.

that people who have had a restless night typically feel upon awakening is not impossible. One of the most effective solutions to adopt is represented by exercises to do in bed. Here are the most suitable in these cases.

The ideal would be to repeat them about ten times, but if you are in a hurry and do not have time, even a couple of repetitions may be sufficient.

on the bed.

Put the right ankle on the left knee.

Keeping the upper body in place, drop the left knee to the left side, keeping the right knee up and the right ankle on or near the left knee.

Hold for 15 seconds, then switch sides.

advise
Keep your arms outstretched as you rotate left and right. Try to flatten your back or at least keep your top and shoulder blades against the bed.

.

Slowly, exhaling, press on your palms and begin straightening your arms.

Bring your shoulders back and open your chest.

Hold the position for 10-15 seconds.

advise
Be sure to put strength on your arms. It must be their movement that allows the torso to rise, not that of the lower back. Contract your glutes as you straighten your arms to avoid tension in your lower back.

.

Bend and separate the legs, letting the outer part of the thighs fall towards the floor and moving the feet so that the soles are in contact, as close as possible to the groin. The back is completely supported on the mattress.

Initially maintain the position for about 1 minute, breathing slowly, trying to release the legs and keeping the sacrum well resting on the ground.

Gradually extend the running time.

advise
If the joints are not very elastic, be careful not to force the opening, pushing the knees towards the ground. Contrary to what we are led to believe, in fact, doing this does not increase the sensation of stretching and mobilization of the hip. , but there is a risk of obtaining the opposite effect and therefore of having less significant results.

off the ground, bringing the feet to the floor behind the head.

You can place the palms of the hands in the region of the kidneys to help support the position, otherwise keep the arms extended on the ground, in the starting position or, again, bring the hands to the ankles.

Relax your legs by letting your feet drop to the ground as much as possible and trying to keep your knees straight.

Hold for 10 slow breaths. Then return to the starting position by performing all the steps in the opposite order.