It is very important to take care of joints from a young age, so that every day we move without “creaking” and pain. Therefore, it is necessary to avoid the main threats to the moving joints of the skeleton. This is lifting huge weights, excess weight, vertical loads. It is also worth introducing physical activity into your life. In order to keep your joints healthy, it is not necessary to regularly visit the gym and train until you lose strength.
There are special exercises that can be performed in the morning after waking up, without getting out of bed. At the same time, they bring no less benefits than training in a fitness club. We will consider them in the article of the Internet publication estet-portal.com.
1. An exercise that warms up the knee joint well 2. We stretch the hip joint and eliminate back pain 3. Exercises for the joints of the feet are an effective method for many problems
String
The simplest and most enjoyable exercise, reminiscent of regular morning stretching. Thanks to it, you will wake up faster, help your muscles and joints “straighten out” after sleep, and gently put them into working mode.
Technique. Remove the pillow, lie straight, legs together, and arms extended behind your head.
Start reaching with your palms toward the headboard and your feet down. Breathe evenly. Stay in this position for a minute, then relax for 10 seconds. Repeat the exercise 3 more times.
What are the benefits of exercises done in bed?
This fact may seem surprising to many, but in order to fully wake up, it is advisable to do exercises without getting out of bed. The movements are very easy, even beginners can repeat them. Exercise releases endorphins, promotes energy and puts you in a good working mood.
Exercising in bed will give you strength, even if a person has slept little and feels exhausted in the morning. There is no need to perform any complex exercises, such as swings. In bed, you can stretch and stretch your limbs.
If you do the exercises regularly, then after 7-10 days you can feel the benefits. In addition to getting up easily, your energy and strength levels will increase, your brain activity and memory will improve. Bed exercise also helps improve your mood.
Cobra
Let's pay attention to the back, spine, chest and neck. The following exercise will strengthen your muscles, relieve stiffness and improve blood flow in the body.
Technique. Lie on your stomach, place your palms at chest level.
Then slowly straighten your arms, arching your back and throwing your head back. It is important to do this very carefully, without any discomfort. Stay in this position for 15-30 seconds. Then just as smoothly return to the starting position. Rest for 10 seconds. Two approaches are enough for the exercise.
II. Near the cribs
7.
"Clapperboard".
IP, - kneeling, arms along the body. Inhale - spread your arms to the sides, exhale - lower them down, clap your hands, say: “Clap!” Repeat six to eight times.
III . Breathing exercise
"Let's listen to our breathing».
I.p.: o.s., the muscles of the torso are relaxed.
In complete silence, children listen to their own breathing and determine which part of the body moves when inhaling and exhaling (stomach, chest, shoulders in waves), quiet breathing or noisy breathing.
AFTER SLEEP GYMNASTICS COMPLEX No. 4
"AIRPLANE"
In cribs
- I.p.: sitting, “Turkish style.” Look up without raising your head, and move your finger behind the flying plane (following with your eyes).
An airplane flies by
I got ready to fly with him.
- I.p. Same. Move your right hand to the side (follow with your gaze), and the same to the left.
The right wing was withdrawn,
I looked.
Left wing withdrawn
I looked.
- I.p. Same. Perform rotational movements in front of the chest and follow with your eyes.
I'm starting the engine
And I look carefully
.
Bike
After warming up, you can move on to more intense activities. Let's remember the good old “bicycle” that we loved so much in childhood. This exercise will tone your abdominal and leg muscles and give you energy.
Technique. Lie on your back, raise your legs and bend your knees, then begin circular movements, as if pedaling.
If you are ready to increase the load, pedal faster. You should feel your abdominal muscles working. Do the exercise for 1 minute, then rest for 15 seconds. At least three approaches are required.
Read also: Qigong exercises: Longevity starts from the feet
Execution: while inhaling, stretch your hands behind your head, pull the toes of your feet towards you, push your heels very strongly away from you, direct your lower back down to the bed with your stomach, smoothing out the lumbar curve with this movement. As you exhale, return to the starting position and relax.
Do 10 stretches.
With these movements you stretch along the back surface and unload the spinal column.
Lower back exercises: 2
I.p.: lying on your back, legs hip-width apart, toes pointing up at the ceiling, arms lying along the body. Execution: while inhaling, stretch your right hand behind your head, at the same time pull the toe of your left foot towards you, push your heel very strongly away from you, while also pushing the left side of your pelvis down as if you were taking a step. The left leg will lengthen in this movement, you will feel a diagonal stretch from your right arm to your left leg. As you exhale, return to the starting position and relax. On the next inhalation, repeat the right arm-left leg extension.
Do 6 stretches along each diagonal. With these movements you stretch your lower back.
Lower back exercises: 3
IP: feet hip-width apart, arms along the body.
Execution: while exhaling, bend your right leg at the knee and with your hands begin to pull the knee closer to you, away from the body and downward, as if you want to put your knee on the floor next to the body. Pull as hard as you can until you feel the hip joint stretch and the pelvis open. As you inhale, release your leg and relax. As you exhale, repeat this exercise with the other leg.
Gluteal bridge
This exercise is best done in the evening on the couch. It is aimed at working the buttocks, thighs and calves. It will also improve blood circulation in the pelvis, which is very useful for women.
Technique. Lie on your back, lower back pressed.
One leg is bent at the knee, as shown in the picture. The second is raised up at an angle of 90 degrees, the foot is towards itself. While inhaling, we lift and squeeze our buttocks, fixate at the top for a couple of seconds and lower ourselves. Do two sets of 20 reps on each leg.
II. Near the cribs
8 .
The fish are frolicking
. I.p.: o.s.
Jumping on two legs.
III .
Breathing exercise
9.
“Let’s listen to the breath of the sea .”
I.p.: o.s., the muscles of the torso are relaxed.
In complete silence, children listen to their own breathing and determine which part of the body moves when inhaling and exhaling (stomach, chest, shoulders in waves), quiet breathing or noisy breathing.
AFTER SLEEP GYMNASTICS COMPLEX No. 20
“RAISING ANNOUNCED”
I. _ In cribs
- The rise is announced!
The dream is over - let's get up!
But not at once.
Hands first
We woke up and stretched.
Children lie in bed on their backs, moving straight arms forward and up, arms bent to the sides.
- Legs straighten
We danced a little.
Movement of the feet left and right, forward and backward, stepping on the bed with bent legs.
- Let's roll over on our stomachs
Let's bend over.
Exercise "Ring"
- And then on your back again, now the bridges are ready.
Exercise "Bridge"
- Let's go a little
By bike. (
Simulation of cyclist movements)
- We raise our heads, (
Raise your head)
- We don’t want to lie sick
. (Get up)
Reverse push-ups
Triceps are the most problematic area of women's arms. To prevent them from sagging, let's do the following exercise. It is much easier to cope with it if you study at home in front of the TV while listening to your favorite series.
Technique . We sit with our backs to the sofa, placing our hands on the seat with our fingers facing us. As you exhale, straightening your arms, raise your body and fixate at the top for 3 seconds. Then we bend our arms and lower our buttocks (but not all the way). Repeat this 15 times, then rest for 15 seconds. In total you need to do 2-3 approaches.
Body stretching
You can do any exercises in bed. But exercise must necessarily include stretching, as well as turning and lifting the body. Don't forget about warming up your arms and legs.
Simple stretches are performed like this:
- Raise your arms above your head.
- Close the brushes into a lock.
- Stretch your body until your arms are completely straight.
The first thing to do is focus on your knuckles. As you perform the exercise, you can notice how the tension disappears from them. Next, the stiffness in the wrists will go away. Afterwards you can feel the muscles of your elbows relax, then your shoulders. The exercise can be repeated several times, observing five-second intervals.
Stretching the spine before sleep while LYING in bed
In this video, you will learn vital preventive and therapeutic methods that will help you keep your spine healthy for many years.
1. Stretching the spine before sleep while LYING in bed. 2. How to fall asleep correctly. 3. How to use the Kuznetsov or Lyapko applicator.
Every day, while lying in bed, get into the useful habit of stretching your spine at night: raise your arms up, in relation to your body, and not to the ceiling; then bend the ankle joint i.e. take both feet and straighten your knees; then, tighten your buttocks, i.e. tighten them up; then, draw in your lower abdomen and press your lower back tightly to the bed; and now, maintaining this position, stretch your arms up and your heels down, stretching your spine in two directions. Start holding the stretch for 5 seconds and gradually work your way up to 20 seconds. Then relax thoroughly. I advise you to learn this exercise first on the floor, on a mat, and once you have mastered and felt it well, practice it every time before going to bed.
What is the effect of this exercise? By stretching the spine before sleep, you stretch the vertebrae between each other, thereby increasing the distance between them and freeing deformed and compressed intervertebral discs. The freed up space will allow the discs, flattened during the day, to absorb a sufficient amount of liquid overnight, and the discs will successfully perform their shock-absorbing function throughout the next day! By stretching your spine at night, you keep it healthy for many years!
source
Execution technique
Initial position
- Place the bench horizontally, check its stability;
- With your back straight, sit on the edge of the bench, tuck your stomach and gently lower yourself to a lying position;
- With your hands, grab the bolsters at the head of the chair, once again tighten your stomach so that your lower back is pressed as much as possible against the bench;
- Raise your legs in a straight or slightly bent position.
Movement
- Lower your legs so that they appear to be a continuation of the spine, that is, the hips are in a plane parallel to the floor;
- Some athletes lower their legs lower until their heels touch the floor, and then work in the opposite direction, but this is best done by those who can physically lower their legs without significantly bending the lower back and lifting it off the floor;
- In any case, the exercise is not performed due to inertia; kicking off the floor is not allowed; you should smoothly and carefully return to the top and repeat the required number of times.
Lying leg raises: 3 execution options
Attention
- The height of the pelvic lift is determined by the degree of twisting. There is no need to lift it up by swinging your legs and inertia; it is enough to smoothly twist it as much as possible if you use only the strength of the press;
- Swinging your legs degrades the quality of your work. You should not perform the movement only due to them, then the front surface of the thigh will be included in the work, and the legs will begin to rise by inertia.
EXERCISES FOR THE HIP JOINT
6 "Train Wheels"
Keep your knees bent. Alternately extend your straight leg with your heel forward to its maximum length, literally until your pelvis shifts. You can help yourself with your hands and hold on to the headboard of the bed.
7. “Knee to the wall”
Keep your feet shoulder-width apart, bend your knees. Stretch your arms slightly to the sides, palms down. Alternately lower the bent leg to the bed inwards - the left knee to the right leg, the right knee to the left.
8. "Half Bridge"
Bend your knees, keep your knees together, and your feet should touch each other. Keep your arms loose at your sides. As you exhale, try to raise your pelvis as high as possible, while squeezing your gluteal muscles.
9. "Pull-up"
This is interesting:
Simple recipes for lowering blood pressure: how to defeat hypertension without a pharmacy or a doctor
Straighten up, keep your legs straight and your arms at your sides. Wrap your arms around your leg bent at the knees and press it to your chest, lifting your back off the bed and trying to touch your chin to your knee.
Change your leg. Do the exercise 15 times.
Painful sensations in the lumbar and thoracic spine are possible, so the exercise should be done smoothly, while exhaling.
How to wake up correctly
However, I affirm: the call “Rise and Shine!”, so organic in childhood and adolescence, can be returned. Yes, you will have to make some efforts. It's OK. We don’t worry about the sad fact that we see, like in years past, only with the help of glasses, but we chew food thanks to dentures.
What is true is true: over the years we have to take more and more care of the performance of our own body. Otherwise, you won’t be able to perk up, you have to try. Look, the elation will paint the coming day in cheerful colors.
