Thursday, 15 December 2016

6 Stretches You Should Do Before Getting Out Of Bed To Feel Great All Day


Most people tend to get up every morning and directly launch to their work. 

A few minutes a day can make a great difference in terms of your health. 

According to Randi Ragan, an author and yoga teacher, several minutes a day before any other activity can change you a lot and will help your mind and body function properly.

There are six simple and effective stretches that will help you improve your body tone and you can even practice them under the covers.

1. Full-Body Stretch

On an inhale, reach your arms overhead, clasp your fingers together, flip your palms out toward the wall behind your head, and push your palms away from you. 

At the same time, reach your toes away from your arms, keeping your knees straight. 

Hold this fully stretched position for 5 counts,  then exhale and release the stretch. 

Repeat 3 times total. “This releases tightness throughout the entire body, which tends to accumulate during sleep,” says Ragan.

2. Figure-Four Stretch

For this stretch cross the left foot over the right knee and form the number 4. 

Then bend the right knee up toward the ceiling. Make sure your left knee is bent in order to maintain this shape. 

Take 5 deep breaths and then change the sides. 

This stretch will help you lubricate the hip joints and glutes.

3.Bed-to-Floor Stretch

Swing your feet over the side of the bed so that they touch the floor. 

Keeping your knees bent, hang your head and arms down to the floor, rounding your back over your knees. 

Let your head and arms dangle to the floor; hold for 5 breaths. “This helps stretch the back and helps you wake up thanks to a fresh supply of oxygen to the brain,” says Ragan.

4. Knees-to-Chest Stretch

Knees-to-Chest Stretch

While in lying position, bend your knees and let the soles of your feet stay on the bed. 

With your hands draw one knee toward the chest and wrap your arms around the shins. 

This self-hug position will activate the low back and will stimulate the body and mind. 

Brooke Blocker, a yoga teacher recommends practicing this stretch for 10 deep breaths.

5. Supine Twist

From Knees-to-Chest Stretch, release your grip of your shins and let your arms fall out to a “T” shape on either side of your torso. 

Use your core to guide your legs over to rest on one side, keeping your knees bent and shoulders planted down into your mattress. 

If it’s easy on your neck, gaze toward the opposite side. Hold for 10 deep breaths, then repeat on the other side. “Twists like this one awaken the body by increasing circulation and stretching the spinal muscles,” says Blocker.

6. Seated Forward Bend

Lift the torso upright from a lying position. 

Extend your legs, inhale and lengthen your spine. 

As exhaling, move your fingertips toward your toes. As you inhale, lengthen your spine and sink deeper into this sitting fold. 

At your farthest point, hang heavy your neck toward the legs to release the tension.

Do this stretch for 10 rounds of breath and then slowly lift your torso back. 

This stretch is especially useful after all night rest and before standing or sitting all day. 

It will stretch your hamstrings, spine and pelvis.