It consists of five exercises:
Repeat each combination 4 times.
Since you will be pulling cold muscles, do it carefully. Don't try to show everything you can do. Stretch out gently, don't hold your breath and have fun.
Lie on your left side, straighten your left leg, and bend your right knee and place your shin to the left of your body. Stretch your arms out in front of you, palms together.
Without changing the position of the legs, turn the body to the right and try to press both shoulders against the bed so that the top of the body resembles a cross.
Then return to the starting position and repeat. If you can't turn around completely, leaving your lower leg pressed against the bed, put a pillow or a blanket rolled up under it.
Do 4 repetitions, then switch sides: lie on your right side, bend your left leg and turn your body to the left.
Lying on your back, bend both legs at the knees. Place your right ankle on your left knee, and then wrap your arms around your left hip and try to pull it towards you. Hold the position for a few seconds, stretching the gluteus muscle.
Then sit down and place your hands behind your body, resting your palms on the bed. Tilt your left knee to the right and lower it. Hold the position for a couple of seconds, then return to the starting position and turn your right hip as if trying to put it down.
Perform the combination 4 times, and then do the same with the other leg.
Get on all fours, arch your back as if someone took you by the middle of your spine and pulled you towards the ceiling. Then gently bend over, pulling your chest towards the bed.
If you feel discomfort in the lower back, try to bend more in the thoracic spine, and leave the lower back in a neutral position.
Extend your arms forward and lower your chest down, leaving your pelvis at the top. Feel how the spine stretches. Put your forehead on the bed and hold the pose for a few seconds.
Then lower your pelvis onto your heels and your stomach onto your hips. Leave your arms and head in the same position. Rest in this position for a couple of seconds and get back on all fours. Start the combination from the beginning.
Sit on the edge of the bed, put your hands on either side of your hips, lower your legs to the floor and straighten them. Stretching your spine, lean towards your legs, maintaining a straight back position. Feel the muscles on the back of your thighs stretch. Spend a couple of seconds in the position, you can swing smoothly, deepening the stretch.
Then stand up, bend your legs at the knees and bend back. Leave your hands on the edge of the bed.
Do not tilt your head back and do not pull your shoulders up to your ears — you need to lower your shoulders. To avoid discomfort in the lower back, bend in the thoracic spine and strain the buttocks — this will help protect the lower back from excessive stress.
Return to the starting position and repeat from the beginning.
Bend your leg and place your foot on the edge of the bed on a sock. Lower your knee down and slightly push your pelvis forward.
Feel the muscles of the front side of the thigh and groin stretch. Hold the pose for 2-3 seconds, return to the starting position and repeat.
Do 4 sets from each leg.
Write how you like your morning workout.
