Stretching Exercises in The Morning Before Getting Out of Bed

alamcraft (60)in #health • 8 years ago

Limited time for exercise or just moving the body is often experienced by some people. of those who are very busy with activities like work. nevertheless exercising or just moving the body or stretching can be done in bed. after waking up, before getting out of bed. first take a moment to do simple stretching exercises. Because usually, after waking body feels stiff all. after moving the body so much better. may be a simple move in the morning before getting out of bed the following can be performed.

1. Stretching The Pelvic Muscles

Lie down with your legs bent, feet flat onto the mattress or other bedding. Lift slightly up most of the back area is not touched bedding. Tighten your abdominal muscles until your upper back is still attached to the mattress got the greatest pressure. Hold for 5 seconds and then relax. Repeat 3 times, then gradually increase to 10 times.

2. Stretching The Leg Muscles

Lie down with both feet in a straight position. Lift one leg, bend and then pull the leads to your chest. Hold for 30 seconds and do repetitions as much as 5 times before moving on to the other foot.

3. Stretching The Groin Muscle

To stretch the piriformis muscles around the groin, lie with a straight leg position. Cross one leg to the side opposite to the position of your shoulders straight up. Bend your knees legs crossed, take toward your chest until you feel no pull in the buttocks. Hold 30 seconds, repeat 3 times and did on the other side.

4. Stretching The Gluteal Muscle

Stretch the muscles of the buttocks or gluteus maximus can be done in a lying position. Bend both knees, cross your left leg over your right leg. Using both hands, pull the right leg leads to the chest until you feel no pull in the left buttock. Behind the position of the foot and the same movement to the right buttock.

So, what do you think? pretty easy right stretching movements. after sleep better not immediately rush out of bed. first calm mind and body. I hope it was useful for you all, thank you.

#life