Sometimes I Wake Up Grumpy…..and Sometimes I Just Let Her Sleep
5 exercises you can do before you get out of bed in the morning
Most of us would like to wake up in the morning and hit the ground running. What if I told you that it’s possible to get your day off to a rip-roaring start even before you got out of bed? According to a 2006 report in the “Primary Care Companion to the Journal of Clinical Psychiatry” exercise actually significantly increases mental alertness by reducing feelings of tiredness and bumping up stamina and overall energy levels. So, doesn’t it make great sense to fire up your brain and warm up your body from the first moment you wake up? Christin Anderson, MS who is the wellness and fitness coordinator at the University of San Francisco says that exercise affects the brain and nervous system in many different ways, all of which set off a cascade of feel-good chemicals such as dopamine and serotonin which can lead to feelings of happiness and euphoria. Sounds a lot better than just a cup of joe. Here are five exercise you can do in bed that will help kick-start your mental alertness, strengthen your muscles and help improve your flexibility–all without waking up your significant other. Let um sleep.
1. Isometric Chest Press: Sit up tall with the legs extended in front of you. Pull your rib cage up and away from your hips as you engage your core muscles keeping the spine tall and erect. Place your hands together in front of your chest and squeeze the palms together tightly for 30 seconds. Rest for 30 seconds, then repeat two more times.
2. Roll Up: Lie flat on your back with the legs extended away from you and the arms extended up towards the ceiling. Drop the chin down towards the chest and one vertebra at a time peel your spine up off the bed bringing yourself to an upright sitting position. Then one vertebra at a time slowly lower yourself back to the starting position. Repeat 5 times.
3. Shoulder Bridge: Lie flat on your back, bring your feet up towards your buttocks knees pointing up towards the ceiling with the soles of the feet on the bed. Slowly, one vertebra at a time lift your buttocks off the bed as you reach underneath yourself and clasp the hands together. Draw the shoulder blades together and squeeze them together as you tighten the buttocks muscles for 5 seconds then unclasp the hands and slowly return to the original position. Repeat 5 times.
4. Lying Spine Twist: Lie flat on your back with the legs extended away from you and the arms extended out to the sides. Bring your feet up towards your buttocks, with knees pointing up towards the ceiling and soles of the feet on the bed. Look to your left as you slowly lower your knees to the right. Try to keep the legs stacked one atop the other. Hold for 1 minute and then switch sides.
5. Lying hamstring Stretch: Lie flat on your back with the legs extended away from you. Lift your right foot off the bed keeping your leg as straight as possible. Point your toes at your chin as you flex your foot. Grab your leg at the thigh or knee and GENTLY pull it towards you until you feel a stretch at the back of the thigh. Hold for 30 seconds then switch legs.