If you want to start your day with increased tone, without numbness, yawning, back pain or headache, heaviness in your legs or LAZY, you need 5 minutes every morning, for some beneficial and relaxing movements:
Stretching in bed – after waking up, before getting out of bed, do a full body stretch: lying on your back, with your upper limbs stretched on the pillow and your head between them, and your limbs lower legs also stretched but with the fingers positioned up towards the ceiling, stretch the body well as if you want to touch the wall towards the feet with the soles and the one behind the head with the tips of the fingers. Hold the position for 30 seconds, while you think about what you propose for the day.
Correct getting out of bed – don’t get up suddenly, turn on your side, bend your knees, support yourself with the palm of your upper limb on the bed, push your trunk up, while your calves come off the bed and the soles are placed on the ground.
Deep / Abdominal Breaths – don’t leave the bedroom before opening the window and taking three deep / controlled / abdominal breaths: inhale while raising the upper limbs past the ears contracting the abdomen well, keeping the air in the rib cage three to five seconds then relax the abdomen, lower the arms with the palms to the floor, by rotating the shoulders, and exhale. The breaths can be done standing, with the soles slightly apart and the toes facing inwards, or sitting, with the knees bent and the legs crossed and the palms open
Squats – with the abdomen and buttocks in a slight contraction, arms raised at 90 degrees and facing palms up, back straight, knees slightly apart and feet parallel, with the toes pointed slightly inwards, try 5-10 genuflexions. It is a complex exercise that involves many joints and muscle groups and improves blood circulation.
The correct posture in the bathroom – avoid the position of leaning in front of the sink, while washing, applying make-up or shaving, flex / bend the knees slightly, with the feet slightly apart and the toes pointed inwards, the abdomen and buttocks in slight contraction, shoulders relaxed and slightly lowered. The position relieves lordosis and helps prevent lumbar discopathy and lordosis, practically fighting low back pain syndrome.
These are some extremely simple postures and exercises that, practiced daily, become routine, create addiction and contribute to well-being, increasing the quality of life!
physiotherapist Hannemaria Strete