6 stretches you should do in the morning to feel great all day

When the alarm clock rings, it's not always easy to get out of bed and out of bed without feeling muddy and still foggy. The limbs are still numb, the muscles tense and the joints need to be stimulated. To remedy this, there is a series of stretches that can be performed when you get out of bed.

Perform ankle circles

You have to lie down, keep your arms along your body and start by activating the ankles by performing five rotations clockwise, then counterclockwise. Start with the right ankle then continue with the left ankle.

This stretch stimulates the ligaments and tendons.

Bring the thigh to the chest

Remain lying down and bend the right leg, keeping the heel flat on the mattress. It should be near the right buttock. Place the right hand on the right knee and perform five large rotations of the thigh clockwise and then counterclockwise. Be sure to make the circles slowly. Repeat the same exercise with the left limbs.

The hips and pelvis are released, the posture is stable and the lower back aligned.

The back twist

Still in a lying position, keep your back glued to the mattress and bend your left knee. Using the right hand, direct the left knee to the right so that the back twists. Then extend the left arm along the body and stretch the wrist so that the palm of the hand is facing the ceiling. Take five inspirations and accentuate the twist of the back with each exhalation. No need to force or cause pain. Repeat the same movement with the right knee.

This movement activates the lower back and relaxes the spine.

The clamp

Take a sitting position on the bed, straighten your legs and try to touch your toes with your hands. Take five breaths in and try to move forward little by little towards the feet with each exhalation.

The tightness felt during this exercise is certainly unpleasant but very effective in relaxing the muscles and stretching the legs.

grow up

Get out of bed and stand up. Try to touch the feet with the hands while bending in two, very slowly so as not to hurt your back, and make sure that it is rounded. Completely relax your head and try to straighten your legs and arms as much as possible. Unroll the body gently to get up without sudden movement. Then spread the arms laterally and place them above the head, with the fingers pointing upwards to grow taller, and arch the back backwards.

Perform this movement five times to stretch the back.

head circles

Stand up and rotate your head twice clockwise and then counterclockwise. The rotation is carried out as follows: stick the chin on the chest, bring the head towards the right shoulder then backwards before placing it on the left shoulder and closing the loop by bringing the chin back to the chest.

This movement must be done slowly and delicately in order to relax the cervical muscles as much as possible.

To complete these daily exercises, you must also think about adopting the right gestures to overflow with energy throughout the day:

Have a hearty breakfast rich in essential nutrients, consisting of unsweetened green tea, fresh fruit juice, a bowl of oatmeal with almond milk, a slice of whole grain bread and a hard-boiled egg.

In the shower, finish with a jet of cold water for a few seconds to tone the body and boost energy.

Fill up on vitamin D by exposing yourself to the morning rays of the sun because the light reduces the level of melatonin, the sleep hormone.