Most people tend to get up every morning and directly launch to their work. A few minutes a day can make a great difference in terms of your health. According to Randi Ragan, an author and yoga teacher, several minutes a day before any other activity can change you a lot and will help your mind and body function properly.
There are six simple and effective stretches that will help you improve your body tone and you can even practice them under the covers.
1. Full-Body Stretch
While inhaling, put the arms over the head, clasp the fingers together, overturn the palms toward the wall and push the palms away from you. The toes should be apart from your arms while the knees are straight. Stay in this position for 5 counts, then exhale and release the body. Do this stretch 3 times. This stretch will release the tightness throughout the body that is accumulated while you are sleeping.
2. Figure-Four Stretch
For this stretch cross the left foot over the right knee and form the number 4. Then bend the right knee up toward the ceiling. Make sure your left knee is bent in order to maintain this shape. Take 5 deep breaths and then change the sides. This stretch will help you lubricate the hip joints and glutes.
3. Bed-to-Floor Stretch
Touch the floor with your feet. Bend your knees, hang your head over them and put the arms down to the floor. Dangle your head and arms to the floor and stay in that position for 5 breaths.
In this way, you will wake up more easily and stretch your back due to the amount of fresh oxygen in the brain.
4. Knees-to-Chest Stretch
While in lying position, bend your knees and let the soles of your feet stay on the bed. With your hands draw one knee toward the chest and wrap your arms around the shins. This self-hug position will activate the low back and will stimulate the body and mind. Brooke Blocker, a yoga teacher recommends practicing this stretch for 10 deep breaths.
5. Supine Twist
Release your shins and place your arms in a T shape on either side of your torso. Put your legs over the one side while the shoulders are on the mattress. Stay in this position for 10 deep breaths and then change the side. This stretch will increase the circulation and stretch the spinal muscles.
6. Seated Forward Bend
Lift the torso upright from a lying position. Extend your legs, inhale and lengthen your spine. As exhaling, move your fingertips toward your toes. As you inhale, lengthen your spine and sink deeper into this sitting fold. At your farthest point, hang heavy your neck toward the legs to release the tension.
Do this stretch for 10 rounds of breath and then slowly lift your torso back. This stretch is especially useful after all night rest and before standing or sitting all day. It will stretch your hamstrings, spine and pelvis.