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.
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. Figure four stretch Bend your right leg, and cross the left foot over your right knee. That’s how you get the 4 done. Breathe deeply for 5 seconds, and switch legs. This stretch increases the lubrication in your joints and glutes.
Bed to floor stretch Slide to the side of your bed and swing your legs over so that your feet are flat on the floor. Bend your knees and bend at the hip to bring your chest towards your thighs. Dangle your arms and head over your knees, touching the floor with your fingers. Hold for 5 breaths to stretch out your back and shoulders. Knees to chest stretch While in lying position, flex your knees and let the soles of your feet remain on the bed. With your hands draw one knee towards the chest and cover your arms around the shins. This self-hug position will trigger the low back and will promote the mind and body. Brooke Blocker, a yoga instructor advises practicing this stretch for 10 deep breaths.
Supine twist Keeping your knees together from the previous position, twist your pelvis and bring your right knee to the bed. Hold your left knee with your right hand and turn your neck to the left. Hold for 10 deep breaths and switch sides to ease spinal tension. Seated forward bend Stretch your legs while sitting on the bed. Take a deep breath, exhale, and reach for your toes. Take a deep breath once again, stretch even more, and stretch the neck, too. Repeat 10 times and relax. This stretch targets the hamstrings, the spine, and the pelvis, which makes it ideal for those who sit for an extended period of time.