Prepare your muscles and joints for a full day of labor.
It's hard to leap away from bed for a terrific day when your muscles are stiff and your joints are sore. But you may change it by warming up and stretching your feet before they touch the ground.
Theoretically, stretching before getting away from bed may help prevent falls. “By focusing on your legs and arms, you can be more alert and aware when you put your feet on the ground,” says Dr. Frates.
How must you start?
In general, before you stretch, it's best to warm up your muscles; This gets blood flowing in them in order that they are more flexible. But while you're in bed all night, the muscles are already warmed up, says Dr. Frates. Just to organize for stretching in bed, then, you might have a number of minutes to flex the joints before stretching. (Tip: Remove your blankets and sheets before stretching, to provide yourself just a little extra space.)
While you're still lying down, bend your lower limbs: keep your knees and feet within the air; With your knees within the air, lift and lower your feet; Roll your ankles and move them backwards and forwards.
Next, sit on the bed. Slowly look left after which right. Roll your shoulders a number of times; Work your elbows by holding each your arms out in front of you and curling your biceps. Bend your wrists up and down; Open and shut your hands several times.
Now you're ready to start out drawing. Try them on the pages we have now arranged for you (as per your selection). Some require a towel or resistance band, which you'll be able to keep by your bed.
“Hold each stretch for 30 to 60 seconds if possible,” advises Dr. Frates. “And don't bounce, which can damage the muscles.”
When you're done stretching, you'll probably feel higher. “Stretching can release the body's 'feel-good' chemicals, lubricate joints, and help maintain your range of motion,” says Dr. Frates. And that makes a waking stretching routine a recipe for higher performance throughout the day.
Full body stretch with resistance bands
Lie in your back with each legs prolonged. Hold the band shoulder distance out of your hips with each hands. Raise the straps up toward the ceiling, over your head, and down toward the bed behind you.
Single Knee Stretch
Lie in your back together with your legs prolonged. Bend your left knee. Grab the back of your left thigh and pull your knee toward your chest. Bend your right foot and press the thigh and calf of that leg down toward the bed to feel a stretch within the front of your right hip and the highest of your right thigh. Return to the starting position and repeat with the opposite leg.
Side-lying quadriceps stretch
Lie in your right side together with your legs folded and prolonged. Rest your right arm under your head. Bend your left knee and convey your heel toward your left hip, reaching back together with your left hand to grab your foot. Feel the stretch within the front of your thighs and hips. Turn to your left side and repeat the exercise.
Hamstring stretch with resistance bands
Lie in your back together with your left leg prolonged. Bend your right knee and place the strap around your right foot. Hold the strap with each hands. Bend your right foot and lift it toward the ceiling, straightening the leg as much as possible. Pull the strap to feel a stretch within the muscle. Repeat on the opposite side.
Child's pose
Position yourself on all fours, knees hip-width apart, big toes touching, and head and neck in neutral alignment. Slowly drop your hips back toward your heels as you extend your arms out in front of you and rest your brow on the bed. Feel your arms, shoulders and back down.
Cobra
Lie in your face together with your legs prolonged and your toes pointed. Place your hands slightly below your shoulders, palms down, and press your palms into the bed to slowly lift your head, shoulders, and chest. Feel the stretch within the front of your torso and in your chest.
Top image: Merlas/Getty Images
Stretching and exercise photos by Michael Carroll