Stretching in the morning as soon as you wake up is a healthy habit that everyone should embrace because it generates a series of important benefits, whether after a complete workout or if it remains the only physical activity of the moment.
Also, not stretching before starting a fitness session can be a serious mistake and lead to various problems.
. Others, however, especially night owls who like to stay late in the evening and postpone the moment of rest, experience awakening as a real trauma.
To start the day with more energy, devoting yourself to doing some physical activity in the morning is a good practice recommended for everyone, but even more so for those who, during the first waking hours, feel that they are unable to carry out normal routine. 100% activity, but needing a fill of extra energy.
However, not always, you have a lot of time to train and just those who in the morning feel a greater difficulty in activating body and mind, is hardly encouraged to perform complex gymnastic activities.
, some simple stretching exercises.
There are various types of stretching, one of them being active stretching
To make it even easier for lazy people who are not very inclined to sport, who with the winter months become even more reluctant to leave the bed at the sound of the alarm clock, accusing zero energy, there is a way to stretch with almost zero effort: do it directly. from bed.
Although it may seem strange, it is an option to be taken into serious consideration. Some movements, in fact, do not require rigid surfaces to be carried out in the best way, much less to keep all their benefits intact.
Also try exercises to do in bed after sleeping badly.
.Knee to chest
- Lie on your back, removing the pillow from under your head.
- Bring one knee towards your chest, keeping the opposite leg stretched out on the bed.
- Grasp the lower leg and squeeze it towards the chest.
- Hold the position for a variable time between 10 and 30 seconds, depending on your level of training and the feeling of comfort experienced.
- Return to the original position and repeat with the other leg.
Do 2 to 4 repetitions on each side.
If the exercise is done correctly you should feel the effects on your glutes and lower back.
Double hamstring stretch
- From the supine position, bring both thighs to the chest, grasping them with the hands in the back.
- Extend the knees by extending the legs so that the feet point towards the ceiling.
- Hold the position for a variable time between 10 and 30 seconds, depending on your level of training and the feeling of comfort experienced.
Do 2 to 4 repetitions on each side.
If the exercise is done correctly you should feel the effects on the hamstrings, calves and buttocks.
Rotation of the lower trunk
- In the supine position, extend your arms along your body.
- Bend your legs so that your knees point towards the ceiling.
- Keep your feet flat on the bed, side by side, as close as possible.
- Slowly rotate the trunk to the right, trying to bring the knees as close as possible to the mattress, without however exceeding your maximum limit.
- Hold the position for 1 or 2 seconds and return to the starting position.
- Repeat the movement on the other side.
Do 5 repetitions on each side.
If the exercise is done correctly you should feel the effects on your lower back and hips.
Quadriceps stretch
- Get on your knees on the bed.
- Reach back by placing your palms on the mattress and trying to stretch out as much as possible.
- Hold the position for a variable time between 10 and 30 seconds, depending on your level of training and the feeling of comfort experienced.
Do 2 to 4 repetitions.
If the exercise is done correctly you should feel the effects on the front of the thighs.
Push ups
- Lie down in the prone position.
- Place your palms on the mattress at shoulder height, keeping your hips and pelvis in contact with the bed.
- Using force on your hands, slowly raise your head and shoulders.
- Hold the position for 1 or 2 seconds and return to the starting position.
Do 5 to 10 repetitions.
If the exercise is done correctly you should feel the effects on the upper back, neck and shoulders.
Before going to sleep, however, it may be helpful to practice some stretching exercises before going to bed.
Stretching can also be helpful in improving stiffness in the knees.
