There are lots of gymnastics training that will help you shed excess weight or pump your muscles. We have found a set of exercises that can do better than that: they will prepare you for the day, normalize your body processes, improve your mood, harmonize the work of your internal organs and straighten your spine.
Now we can stay in bed without feeling guilty for a few more minutes, gradually returning to our senses with these exercises.
Don’t spring up from your bed first thing in the morning. Lie down and stretch a little. Remove the pillow from under your head and roll a towel into a cushion of about three inches diameter; it’s better to do so the evening before.
Exercises To Do While On Bed Rest
Ice Cream Workout
Place the cushion under your head so that it is just below your shoulder blades and place your arms behind your head. The task now is to relax and melt on this pillow, like ice cream melting in the sun.
Smile with your lips and eyes and try to smile with your belly, your chest, your whole body, still lying on your back on the cushion.
All other exercises are done on the back with the pillow under the neck.
Place the cushion under your neck. Rub the palms of your hands together to warm them and “wash” by rubbing your face, forehead, and back of the head, and then going around your ears. Do the same with your neck, chest, and stomach.
Still lying on your back with the cushion under the neck, hold the right hand over the left and, applying a little force, rub from the little finger to the elbow and then further down the waistline, ‘wringing’ everything bad from your arm. Repeat the same for the other arm.
Do the same with your legs, “wringing” everything unnecessary from them, first clutching your toes and working your way up to your ankle to your crotch.
Lying on your back with your knees bent, grab your left heel and rub it energetically. Then, push the sole where it touches the ground when walking; these are your ‘roots’. You can find them under each toe and on the sole and heel.
Stretch your body with your fingers clasped and your hands behind your head. Pull your toes up and your heels down. Then slowly lower your arms and pull your toes down like a ballerina. Repeat a few times.
Now let’s do a side stretch, by holding out the opposite arm and leg. Bend your resting leg at the knee and tilt it to the side while turning your head toward the stretched arm. Then move your arm and leg and repeat.
Pull your bent knees up to your stomach and place your arms at your sides, placing your legs bent to the left at the same time and turning your head to the right. Then repeat the same with the other side. Do this as many times as you like.
For maximum efficiency, get up from your bed and crawl on all four bits, breathing with your stomach.
Now you are ready for everything the day can hold for you!
Preview photo credit Yuriy Rudyy/shutterstock, Model:, Olga Zakharchenko
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