What do you feel when you wake up? Sore body and back? If this is the case, then instead of having difficulty getting ready for work, you will need to perform exercises for easy awakening of the body. They will improve the circulation of blood throughout your body, and you will feel vigorous and energetic all day long. Do this 15-minute warm-up regularly, and you will notice how your flexibility and strength will improve, as well as headaches and back pain.
Pose of a butterfly
A. Lie on the bed on your left side, bend your knees at an angle of 90 degrees. Pull your arms forward so they are perpendicular to your torso.
B. Take a deep breath, then exhale and strain the abdominal muscles. Do not change the pose, start rolling on the right side. First to the position where the arms and legs will be directed to the ceiling.
C. Keep moving until your hands and feet are on the mattress. Then repeat the movement to the other side. Do this exercise 10 more times.
Benefits: The heating of the muscles of the back, shoulders and neck, as well as the abdominal press.
Cat Pose
A. Put your hands on the bed, the head should be at the neck level, and the back - in the neutral position (not bent and not arched). Wrist - at shoulder level, fingers point forward.
B. Breathe in and gently bend the back down. Relax your stomach, stretch your shoulders and stretch your head to the ceiling. Look forward like a good-natured puppy.
C. On exhalation, bend the back up so that the spine is stretched to the ceiling, the chin should be directed towards the mattress, like a newly awakened cat. Repeat the motion 10 times.
Benefits: The heating of the muscles of the back and abdominal press during the bending of the spine. Do exercises that can easily awaken your body.
Fall from the bed
A. Sit on the edge of the bed, the back is straight, both feet on the floor at about the hip distance (if you have a very high bed, then do this exercise with a chair). Place the hands on the bed next to the hips, the tips of the fingers pointing forward.
B. Lean on the bed with your hands and move the body down about 3-6 cm. Bend the elbows and lower your body lower until the elbows are bent at an angle of 90 degrees.
C. Fix this position for a few seconds. Then go back to the starting position. Carry out this movement 10 times, then rest a bit and repeat 10 more times.
Benefits: Strengthening the shoulder muscles, triceps and abdominal muscles.
Squats against the wall
A. Stand and lean your back against the wall. The legs should be at the width of the hips and at a distance of approximately 50 cm from the wall. Move your back along the wall, at the same time bend your knees. You seem to roll down the wall. In this case, the knees should not extend beyond the toes.
B. Hold for about 10 seconds, then return to the starting position. Repeat the movement 2 more times.
Benefits: Strengthening the muscles of the hips, lower back and abdominals.
In order to achieve a good result, it is necessary to carry out this charging as often as possible. Then your body will always be toned, and the figure - in excellent shape. After all, not all people do exercises in the morning. Some people do not do it at all. So do not forget at least in the evening or in the morning (at will) to squat, get on the bridge or swing the press. This will help improve the overall condition of the whole body. Many people are concerned about the figure, and if you are sedentary, charging is the only salvation for you.