It is usual habit to most of people – just get up every morning and right away launch themselves to their work. Only few minutes a day are making great difference to body health. By Randi Ragan opinion, an author and yoga teacher, just few minutes a day before any other activity, change a lot and also, will help mind and body function properly.
We will show you six simple, very effective stretches that will help in improving body tone which are practicable even under the covers.
- Full Body Stretch
When inhaling, put your arms over head, and clasp your fingers together, and overturn your palms toward the wall while pushing your palms away. Toes should be apart from arms and knees should be straight. Count to 5 in this position, then exhale while release the body. Repeat stretch 3 times. This will release tightness throughout your body which is accumulated in sleep.
- Figure Four Stretch
This figure for stretch needs to cross left foot over the right knee by forming number 4. Now bend right knee straight up toward ceiling and make sure that left knee is bent, just in order to keep this shape. In this position take 5 deep breaths, then change sides. This will help lubricate hip joints and glutes.
- Bed to Floor Stretch
Touch the floor with feet, then bend your knees and hang your head over the knees while you put arms down on the floor. Just dangle head and arms to floor and keep in that position 5 breaths. This wakes you up more easily. This stretches your back due to amount of fresh oxygen inhaled and transported to the brain.
- Knees-to-Chest Stretch
While you are lying you need to bend knees and just let the soles of feet stay on bed. Draw one knee with your hands toward the chest and then wrap arms around the shins. Self-hug position activates low back and stimulates body and mind. A yoga teacher, Brooke Blocker, recommends practicing this stretch while you take 10 deep breaths.
- Supine Twist
Just need to release shins and place arms in a T shape -either side of torso. Now, put your legs over one side and let shoulders stay on the mattress. Keep in this position for 10 deep breaths, and after just change the sides. This type of stretch will increase circulation and stretch spinal muscles.
- Seated Forward Bend
Lift your torso upright in a lying position and extend your legs. Inhale now and lengthen the spine. While you exhaling, try to reach your toes with fingertips. While inhaling, lengthen spine and just sink deeper into sitting fold position. If you want to release tension just hang heavy your neck toward the legs. It is needed to do this stretch for 10 rounds of breathing and then just slowly lift torso backwards. This is especially useful after resting all night and just before standing or sitting all day, as it will stretch hamstrings, spine and pelvis.