1. Relax your shoulders
Many people wake up feeling that their shoulders are heavier. Poor sleeping posture and poor quality pillows and mattresses will affect their shoulders, so we need to relax our shoulders first to drive the spine after a night’s rest.
How to do it: keep your legs apart and shoulder width apart. After holding your hands flat, cross your fingers and hold them tightly. Then stretch your clenched fists forward with your shoulder blades. Keep your arms parallel to the ground. Take two deep breaths and put them down.
2. Lateral chest enlargement
Sleeping on the stomach or lying on the side is more or less bad for the chest. If it is the chest expansion exercise we usually do, it may stretch too much and hurt the chest. Use local chest expansion on the side to stretch the chest.
Practice: hold a fixed object in the room with one hand, which can be a door frame or the like. Then open your legs two shoulder wide, slowly bend the knees of the leg on the same side of your hand, and do a side lunge. Turn your body backward as shown in the figure, look at your fingertips, and stretch your chest. After 4-6 deep breaths, switch to the other side.
3. Stretch your waist, hips and legs
Lateral stretching can make “stretching” more scientific and help to create S-curve and small waist.
How to do it: stand behind the bed and support the edge of the bed with one hand. With the palm of the other hand facing outward, raise it above your head, and then bend your body to the side of the bed. At the same time, your feet on the same side bypass the feet supporting your body’s center of gravity and cross your legs, so that your body forms a C shape. The stretched hands and feet must be straightened, the head should be lifted and the eyes should be looking at the ceiling. After 2-3 deep breaths, the other side should be done.
4. Spine twisting simple yoga
It’s easy to be depressed in the morning of cold winter. Don’t use cold water to wash your face and stimulate your skin. Doing a simple yoga can stimulate and excite your spinal nerve and the whole nervous system.
How to do it: choose a hard stool, sit 1 / 3 of your thighs on it, bring your legs together, and turn your body to one side. One hand can support the stool, and the other hand can support the knee. After 2-3 deep breaths, do the other side.
5. Stretch the back of the leg
Method: put your legs on a chair with a normal height to press your legs. This posture requires your body to lean forward slightly to exert force on your legs. At the same time, your feet must be stretched upward. After you feel your toes and calf stretch out for 2-3 deep breaths, change to another leg.
6. Stretch back to move the thigh root
Method: after standing upright, hold the raised toe with one hand, touch the heel with the root of the thigh as far as possible, and then press the knee to the ground below. People with good balance can try not to support the center of gravity with their hands, and then change to the other side after holding 2-3 deep breaths.
7. Curl up and press your legs
Method: after standing at the bedside, support the bedside with both hands, lift one leg and put it on the bed in the way shown in the figure, then tilt the hip slightly and sit down with gentle force, so as to exert pressure on the thigh. After 3-5 breaths, change the other leg.
8. Arms and forequarters
Method: hold the opposite elbow with both hands and lift it over your head, keep your back upright, and then slowly bend forward. At this time, keep your legs upright, try not to bend, and try your best to move closer to your legs. After two deep breaths, slowly lift up.
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