You know the phrase, “what’s the most important thing in the morning”? That doesn’t mean you have to check your email or scroll through Twitter and Instagram. That means doing some morning exercises. The fact is that most of your day is spent sitting in front of your screen, considering that the best thing you can do when you open your eyes is bleed.
This does not mean that you need to finish the entire workout (especially if you are more into exercising in the evening), but activating certain muscles in the morning will help you avoid injury when you hit the gym. Can reduce the risk of global warming. Also, if you feel discomfort in your hips and legs or back pain when you wake up, these movements will help relieve pain and increase flexibility.
Try to do some of these morning exercises before brushing your teeth.
1. Bird Dog
Why you should: “Doing this simple exercise early in the morning will stimulate your entire body, focusing on the trunk and erector spine. [muscles and tendons running along your spine], Explains Leslie Bell, a NASM-certified personal trainer based in Santa Monica, CA, who helps to create better currency. It also increases the stability of the lower back of your body throughout the day, making climbing stairs, and even walking easier and more effective.
How to do it: Start with hands and knees. Squeeze the glutes, pull the abdomen inward, pull your shoulder blades down, and adjust the head to the spine. Holding the position, lift the right arm and the left leg so that each is straight. Bend your right arm and left leg, bringing the right elbow to the left knee. Wait for three seconds, then expand and repeat. Do 10 reps, then repeat on opposite sides.
2. Cat cows
Why you should: If you’ve ever taken a yoga class, you know how good this activity feels. “In the morning, this movement is a great way to wake up every part of the spine so it’s ready for the activities you do during the day,” says Tim Hampton, CEO of Elite Health & Performing is a NASM certified personal trainer. Philadelphia, PA
How to do it: Begin with your hands and knees under your hips directly below your shoulders and knees. Breathing, dropping your chest as you push your hips and shoulder blades back into the cow position. Lift your chin and chest and move forward with your eyes. For the cat exhale, you pull your belly button towards your spine and roll your back toward the ceiling like a cat. Make up to 10 delegates
3. Hold Y in handcuff position
Why you should: “Most boys suffer from tight, short packs and low back waist implants,” explains Adam Rosen, a New York City trainer and author. 30 seconds bodyGeneral Chat Chat Lounge Sound familiar? “This step helps to stimulate the tissues in front of the body and helps to activate the muscles in your upper back,” so you can stand all day long.
How to do it: On the toes, lie on the ground with the head above the arms in the Y position. Squeeze your upper back muscles to raise the arms and chest floor. Hold for 10-15 seconds, then swing the arms down and back (as if you were shaking). With one hand clap on the wrist of the opposite hand and squeeze the shoulder blades for 1 second at a time. They hold 1 representative hand, holding 3-5 reps.
4. Glute Bridge
Why you should: Thanks to the prevalence of today’s desk jobs, Bell says, “Most people have lower chains (hamstrings, glutes, and bottom).” “Promoting these muscles right away. Activating can help prevent common ailments such as back pain, hamstring bruises and bad posture – in addition, it helps open up tight hip flexors throughout the day.”
How to do it: Begin lying on your back with knees bent and feet on the ground in addition to the shoulder width near your butt. Pull the heels down while lifting the hips off the ground. In the upper part, squeeze the glutes and tighten the abdomen to avoid arching the upper extremities downward. Make sure the flashes are vertical, then lower your hips down to their original position. Do 20 reps.
Why you should: Your key is literally to keep you upright all day. Likewise, stimulating your spine stimulates your body, activating your first thing in the morning can help alleviate pain and injury from everyday activities, Hampton says.
How to do it: Start by lying on your back with your hips and knees at 90 degrees. Raise your arms up to the ceiling. Tie your abs and flatten your bottom to the floor. Reach one arm behind your head, extending the opposite leg, letting it rotate at the height of the floor. Turn the movement and repeat on the opposite side. Make 10 representatives on each side.
6. Four times rotation
Why you should: “It’s a really easy step to open the spinal cord of your breast,” says Rosent. This is especially important for improving posture, reducing pain, and avoiding some of the effects of sitting at a desk all day.
How to do it: Begin with your hands directly below your shoulders and knees, with your hands straight below your hips and your hips in a neutral position. Lightly place one hand on the upper back or back of the neck and move the hand toward the floor as far as possible. Rotate upwards as far as possible. Return to the center. Have 5 representatives on each side.
Why you should: If you are doing this right, the plaque is a total physical movement. “Holding that position will activate all of your core muscles that are essential for a strong posture,” says Bell. “And, in turn, will help suppress your spine and hips throughout the day.”
How to do it: Start with hands and knees. Keep your hands straight under your shoulders and keep your feet from behind. Keep a straight line from the heels to the upper part of your head, with a slight glance in front of your face. Squeeze your abs, quads and glutes. Wait for at least an entire minute.
8. Reverse lens with torsion twist
Why you should: Rosante says stiff hips and ankles are another common problem. He explains, “Along with awakening patterns of movement of the physical circulation, this physiological change helps to stimulate both.” For the day. Setting. “
How to do it: From standing, step back down in a reverse lane until your knees are almost on the floor. At the bottom, reach the wings up to the sky and turn your torso forward. Return to the center before driving the heel to push back to stand. Repeat on opposite sides. Have 5 representatives on each side.
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