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 During the night all the life processes are slowed down, so that any sharp movements in the morning such as "jumped out of bed and ran" - undesirable: the body is not yet awake, not warmed up, it should be neatly "wake up". I confess that I wake up immediately, the alarm at the first call I can not afford, always put a repeat call in five minutes. I slowly wake your body by using simple exercises.
1. Starting position - lying on his back
, Slow tempo, each of the following exercise is repeated at least 5-7 times.
A) Feet together, hands at your sides. Pressure head on the mattress for 4 - 7 seconds then relax.
B) I stretch, straining the whole body as a string from the head down to the socks, socks with the pull over. I linger in a voltage of 5 - 7 seconds, stretching the whole body relax.
C) raises his head and hold it in this position for 5 - 7 seconds. Completely relaxed.
D) Turn the feet to the left, then right, as far as possible without taking the heels from the mattress. Relaxing. Repeat the exercise.
D) pulls up to his feet, bending them at the knees, placing your feet about shoulder-width apart, knees do not take my hands lying along the body. Keeping his pelvis from the mattress, tilt your knees to the left and right, trying to "put" their knees and get a mattress. After exercise I pull legs and relax.
All these exercises are good warm up and stretch the muscles.
E) The initial position as in the previous exercise (leg pulled up to him and bent at the knees), alternately straighten the leg at an angle of about 45 degrees to the surface of the mattress, pull the sock, as if exposing heel forward. Relaxing. Good preparation calves and ankles feet to daily stress!
F) Both legs outstretched, raises them low over the surface of the mattress, "write" in the air kicking any words or numbers, for example, date of birth or name. Vacationers. This is a great exercise for the press!
B) legs bent at the knees (as in Exercise D), keeping the shoulders and heels from the mattress sags up, lifting the pelvis, back to its original position. To involve the press and spine.
2. Starting position - lying on his left side, legs raised and bent at the knees
(90 degrees), parallel to the tibia mattress. The pace is slow.
Pulls hands forward (to the ceiling), so that they are perpendicular to the torso. Take a deep breath, then exhale and straining abdominal muscles. Without changing the posture, slowly roll the right side, while the arms and legs will not appear on the mattress. Then repeat the movement in the other direction. So 2-3.
Exercise provides a warm-up the muscles of the shoulders and neck, back press.
3.Iskhodnoe position - lёzhu stomach.
The pace is slow, repeat the exercise 2-4 times.
Feet together, toes extended, palms on either side of the chest (arms bent). I breathe in and, leaning on his hands, raises both his head and upper torso. Then you need to gently tilt the head back and look at the ceiling. I delayed, as far as possible, breathing and stay in this position. Then, slowly exhale, return to the starting position, leaning on his hands
4. And, finally, do the exercise "Fall out of bed."
- I sit down on the edge of the bed (the bed should not be very high - no higher than the chair), back straight, both feet on the floor at a distance of hips, hands on the bed next to your hips, fingertips pointing forward.
- Based on the bed with his hands and moving the torso down about 3-6 cm, bend your elbows and lower your body to the lower until your elbows are not bent at an angle of 90 degrees.
- I capture this position for a few seconds. Returning to the starting position, repeat 4-5 times.
Exercise provides a strengthening shoulder muscles, triceps and abdominals.
It is not necessary to do all the exercises in the first time, it is better gradually add them to your complex. I assure you, and now no one would dare you to say that you get up on the wrong foot!
And the main thing, especially for a lady of mature age - not to make any sudden movements. Listen to your feelings, they should be pleasant.
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