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![]() ![]() Do not let your knees lean over your toes. With your feet parallel and shoulder-width apart, lower yourself as far as comfortable or until your thighs are parallel to the floor. Walk on the spot for about 30 seconds, raising your heels to your buttocks while bending and unbending both elbows together, keeping them by your sides. Sitting upright with both legs straight and hip-width apart or closer, bend from the hips, bringing your chest towards your thighs keeping a straight back. Take 3 to 4 deep, relaxing breaths, feeling your hamstrings lengthen. Look down and slightly round your back. Take 3 to 4 deep, relaxing breaths, feeling the stretch between the shoulders. Upper back stretchĬlasp both hands and extend your arms out in front of you at shoulder level. ![]() Shoulders back and down and hands on hips, push your chest up and out. Take 3 to 4 deep, relaxing breaths, feeling your chest muscles lengthen. Repeat 6 to 8 times on both sides, taking a deep, relaxing breath on each side to release stiffness in your lower back. With your feet parallel and shoulders back and down, rotate your upper body to 1 side as far as comfortable without moving your hips. Slowly roll your knees to 1 side, keeping them together and ensuring both shoulders remain in contact with the bed at all times. Take 3 to 4 deep, relaxing breaths, feeling the stretch in your lower back. Do not raise your head or tense your neck. Take 3 to 4 deep, relaxing breaths, feeling the stretch in your buttocks and lower back. Knees to chestīring both knees to your chest and gently grasp your legs. ![]() Take 3 to 4 deep, relaxing breaths, feeling your hamstring lengthen. Keep the other leg flat or bent on the bed. Grasp 1 leg and pull it towards you, then straighten it as far as comfortable. Take 3 to 4 deep, relaxing breaths, feeling the stretch in your buttocks and lower back. Do not raise your head or tense your neck. Knee to chest stretchīring 1 knee to your chest, keeping the other leg bent. Overhead stretchĮxtend your arms over your head, feeling your body stretch from your toes to your fingertips. Try to do this workout every morning to burn calories, ease away aches and pains, boost your mood and feel more alert. This routine from physiotherapist Nick Sinfield starts with some gentle in-bed tension-releasing stretches and finishes with a series of energising power moves. Start your day feeling on top of the world with this 5-minute bedroom workout combining strength and flexibility exercises. ![]()
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