How to exercise right in bed

Sometimes it is impossible to get out of bed! Not because I didn’t get enough sleep, but because my back hurts. When disturbed by the lower back, it is necessary to do physical exercises to improve well-being. But getting yourself out of bed and warming up on the floor is not an easy task.

To relieve low back pain, or even get rid of them, you can do daily exercises without getting out of bed. Another 10 minutes can lie down and simultaneously spend them with health benefits.

Best Morning Charging Editorial "Site" Will gladly tell and show how it is done. morning exercise for good health and back health.





It is very important to do exercises as slowly and relaxed as possible, do not force yourself to perform them through force.

Position of the lying shaman

1. Lying on your back, straighten your legs and close your heels. Take your socks out a little bit.
2. Start pulling your toes up and pushing your heels down.
3. Lift your hands up and reach for your head.
4. Put your hands down and relax, then repeat the exercise 5-8 times. The posture resembles a shaman in a horizontal position. In this position, the spine is stretched and the load on the lower back decreases, blood flow improves.
   
   
   
   
   
   

Statue of Liberty pose

1. Place your legs on the width of your shoulders.
2. The right hand stretches up, the left lies along the body.
3. Pull your right hand and left foot toe up inhale. The heel of the left leg is pushed down.
4. When you breathe out, relax and lie flat. Repeat the sips 5 times on each side. During this exercise, the lumbar section is extended. The pose is very similar to that of the Statue of Liberty.
   
   
   
   
   
   

Flamingo pose

1. Lying on your back, legs together, arms along your torso.
2. Bend your right leg in your knee and grab it with your hands.
3. Slowly pull your knee to your stomach.
4. Smoothly lower your leg and repeat the same movement with your left leg. Perform the exercise 3-5 times for each leg. In this position, alternately stretch the muscles of the back of the thigh and sacrum. Funny posture of flamingo will relieve unpleasant aching pain in the lower back and crepature.
   
   
   
   
   
   

Lotus posture

1. Bend your feet in your knees and lift yourself up.
2. Put your feet together and hold them with your hands.
3. Keep your knees apart.
4. Push your feet to your stomach. Lie in the lotus position for 10 seconds, then relax.
5. Repeat the exercise 5 times. This stretches the inner side of the thigh and the lumbar region.
   
   
   
   

Embryo posture

1. Bend your knees, press them against your stomach.
2. Make smooth springy movements to better stretch the spine and lower back. The spine will stretch better if you do an exercise on the floor and sway slightly up and down.
   
   
   
   

The best set of exercises for morning exercises is overYou can get up now. After 10 minutes of such training, drowsiness as a hand will relieve, well-being will improve, and with it, the mood.





For physical fitness at home does not need additional equipment, find only 15 minutes of free time, and regular classes will strengthen the spine and give strength. Recently, we talked about how to eliminate back pain at home.

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