Have you ever woken up and felt slow, mentally obscured or exhausted, even after resting all night?
Many of us experience it at some point, but what if you could change it simply by incorporating a few minutes of exercise into your morning routine? It is possible to start your day in a way that increases your body and mind, so you leave you under tension and ready to take anything. And the best part?
You do not need intense, time -consuming exercise. Just a few simple movements, even in bed, can change everyone. Let’s explore some easy morning exercises that can help you awaken the feeling of revitalized, physically and mentally, so you can solve your day with renewed energy.
Starting the day with some gentle exercises can help you feel fresh, physically and mentally throughout the day. You do not need to do intense exercises to experience these benefits; Even fast and simple exercises, some of which can be carried out in bed can help you awaken with more energies.
Pose
Butterfly pose is a great way to relax, concentrate and achieve balance.
Lie on your back, bend your knees and bring your heels to the pan.
Let the feet touch.
Put one hand on the stomach and the other on the chest.
Inhale deeply, hold your breath briefly, and then breathe slowly.
Repeat 10 times.
Plank for strength
Plank exercises are effective for strengthening your core, back and shoulders:
Get into a push-up position, but support yourself on your forearm rather than your hands.
Raise the body and create a straight line from head to heels.
Hold for 20 seconds while breathing constantly.
Rest for 30 seconds, then repeat three times.
Happy child pose
The happy position of the child is great for stretching the legs and strengthening your back:
Lie on your back, lift your knees towards your chest and grab your big fingers.
Gently pull the knees towards the chest and hold the position for 5-10 breaths.
Half-bridge
This exercise helps to strengthen and stretch the whole body:
Lie on your back with your legs on the bed and bent knees and keep your feet in the hip width apart.
Lift the tail bone and push the hips up until your body creates a line.
Pause for 30 seconds and slowly down.
Repeat 3 times.
Lifts
Lifts of legs strengthen the muscles of the abdomen and hips and improve circulation:
Lie on your back with arms on the sides.
Raise the right leg and keep your hips stable until your leg and hips create an angle of 90 degrees.
Start the leg back down slowly.
Repeat 10 times on each leg.
A neck and shoulder exercise
Because how much time we spend in front of the screens, it is important to take care of your neck and shoulders. Here’s a simple section:
Sit straight and lift your left hand over your head and bend the elbow so that the left hand is close to the right ear.
Using the left elbow gently press the head towards the shoulder and hold the section for 20 seconds.
Repeat 3 times on each side.
Complete the breath
You want to finish, focus on your breathing and achieve a quiet and relaxed state:
Lie on your back in bed and relax your body.
Breathe deep through your nose and gently massage your body.
Did you try the morning exercise? How do you think they affect your mood and energy for the rest of the day? Share your experience and tips with us!
ConclusionÂ
Incorporating simple morning exercises into your routine can significantly strengthen your physical and mental well -being throughout the day. Whether it is a fine section or strengthening, these exercises require little time and effort, but may have a lasting impact on your energy level, mood and overall health.
By setting up your day with conscious movement, you can set a positive tone for the clock ahead to help you feel more focused, calm and under tension. Have you experienced the benefits of morning exercise? Share your thoughts and tips with us!