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It's hard to get out of bed and say hello to a great day if your muscles are tight and your joints creak. However, exercisers can completely change that by warming up, exercising in bed with stretching exercises.1. Why should exercise when waking up?
Doing stretching exercises before getting out of bed will help wake up the body and improve circulation. At the same time, it can also activate the parasympathetic system - the system of rest and digestion - helping the practitioner to relax more as soon as they get out of bed.
Theoretically, stretching before getting out of bed can also prevent falls. By focusing on the activities of the legs and arms, the practitioner will be more careful when putting their feet on the ground, so they are less likely to fall.
2. How should I start exercising in bed?
Normally, before stretching, the practitioner should warm up the body to help bring blood to the muscles, making the muscles more flexible. However, according to experts, because the muscles are already warm when lying in bed all night, before starting to exercise, the practitioner only needs to flex the joints for a few minutes before stretching. Note: The blanket should be pulled away from the body before stretching to allow more space.
Then, while lying on the bed, the practitioner brings the legs up to the ceiling, bends the knees, raises and lowers the feet, rotates the ankles, and moves the legs back and forth. Next, the practitioner sits up on the bed, slowly looking to the left and then to the right. The next move is to rotate your shoulders a few times, raise your arms in front of you, bend your elbows, bend your wrists up and down, and hold and extend your hands and fingers several times. At this point, the body is ready to perform stretching exercises.
Thực hiện các bài tập kéo giãn cơ bắp trước khi ra khỏi giường sẽ giúp đánh thức cơ thể và cải thiện tuần hoàn
3. Stretching movements before getting out of bed
Practitioners can try any of the movements below in any order they like. Some exercises require the use of extra towels or resistance bands, so the practitioner can keep them by the bed. Exercises should be performed for about 30 - 60 seconds at a time if possible and without overexertion.
3.1 Full-body stretch with resistance bands The practitioner lies on his back, extending his legs. Then, hold the resistance band with two hands, pull it to the sides. Next, raise the resistance band up to the ceiling, over your head, and down onto the bed.
3.2 Pulling one knee The practitioner lies down and extends the legs. Then, bend the left knee, hold the back of the left thigh with both hands, and pull the knee towards the chest. Next, bend your right foot and press your right thigh and calf into the bed to feel the stretch in your right hip and right thigh. Finally, return to the starting position and repeat with the other leg.
3.3 Quadriceps stretch The practitioner lies on the right side, legs stacked and extended. Next, bring your right arm under your head, bend your left knee and bring your heel toward your left buttock, while bringing your left hand back to grab your foot. Then focus on feeling the stretch in the front of your thighs and hips. Finally, lie on your right side and repeat the exercise.
Tư thế em bé có thể thực hiện ngay trên giường
3.4 Tendon stretch with resistance band The practitioner lies on his back and straightens his left leg. Then, bend your right knee, place the resistance band under the sole of your right foot, holding the band with both hands. Next, stretch your right leg and lift it toward the ceiling, straightening your leg as much as possible while pulling the rope to stretch. Finally, repeat the movement on the other side.
3.5 Baby Pose With this pose, the practitioner starts with the body resting on 2 hands, 2 knees, palms facing the bed. Next, the practitioner extends the knee by the hip, the big toe touches each other, and the head and neck are in line. Then, slowly lower your butt toward your heels, bring your arms out in front of you, and rest your forehead on the bed. The practitioner feels the stretch of the arms, shoulders and back.
3.6 Cobra Pose The practitioner lies on his or her stomach, legs extended and toes spread. Next, place your hands under your shoulders, palms facing down, press your palms against the bed, and slowly raise your head, shoulders, and chest. At this point, you should be able to feel the stretch in your front torso and chest.
When the muscle stretching is completed, the practitioner will feel more comfortable. Stretching helps release chemicals that make the body more comfortable, lubricating joints to maintain range of motion. Therefore, each person should stretch their body every day right after waking up to ensure enough energy for the whole day.
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Reference source: health.harvard.edu
