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10 Effective Morning Wake Up Exercise You Should Do

Looking for an energy-efficient workout to get your day off to a kick? Here's a fast, gentle workout to get your body going the morning first thing.

10 Effective Morning Wake Up Exercise You Should Do

Looking for an energy-efficient workout to get your day off to a kick? Here's a fast, gentle workout to get your body going the morning first thing.

While exercise studies have shown that morning vigorous exercise can compromise the immune system, gentle activity helps the brain and body to wake up, mobilize joints, activate postural muscles, and increase body temperature and heart rate.

This workout sequence of exercises will take you only a few minutes-perform it while waking to start your day feeling energized.
  1. Take a few deep breaths before you even get out of bed and have a stretch, right from the fingertips to the toes.
  2. Now pull your knees in and hug them. Move your knees down to the left side, push your head over to the right side; take a breath here, and when you breathe out, take your knees back through the middle and move them to the right, bringing your head to the left.
  3. Swing your legs off the bed and place your feet hip apart and flat on the floor, drape your body over your thighs, allowing your arms to fall to the floor. Hang here for a moment, then grab your lower legs with your hands and pull up to round your back and stretch across your shoulders. Rollback to upright position and release. Now link your hands behind your back and straighten them up, feeling a stretch across your shoulders chest and forehead. Hold on for a moment, and release.
  4. Next, stand up and with feet under your hips, start swinging your arms around your body (left arm goes behind left hip while right arm crosses over your body, then reverse), allowing the torso and hips to rotate from side to side but keeping the tummy engaged. Let the head follow the movement, and keep it rhythmic and relaxed. Count to 30 while you're doing it.
  5. Now attach your hands, and raise them overhead, with palms facing down. Keeping your tummy engaged and hips centered, drop your torso to the side, take a breath, and then come back through the center and drop back to the other side as you exhale.
  6. Next, grab your pillow and place it just above your knees, between your thighs. Bending the legs in a half-squat, gripping the padding and pulling the buttocks together, with weight equally distributed between heel and forefoot. Pause for a few seconds, then stand up, climb up to the feet's balls, before dropping down into the next repetition. Do this 10 times, squeezing the cushion all over-you may feel somewhat stupid but this great exercise to wake up the big muscles in the legs and buttocks.
  7. Standing still erect, let your knees bend slightly, and lower your arms on your sides. Take a breath and as you exhale, pull the chin to the chest and start rolling forward through the vertebrae of the neck, the upper back, the middle back, and finally the lower back, until your head and arms hang down by your feet. Stop for a moment, then 'rebuild' the spine by rolling back to a standing position as you exhale. Imagine the spine becoming like a turning wheel. Do this three times, so when you roll down on the last one, go all the way down to the floor, bend the knees, and take your hands to the floor.
  8. Step your hands out, face down, until you lay flat on the concrete. Using your hands to rest your forehead. Keeping your hipbones pressed down onto the floor, bring each foot to the bottom alternately and straight out again. Do this at rhythm, counting to 30.
  9. So force yourself down onto your hands and knees until you're on all fours, your hands under your arms, your knees under your thighs. Pull the tummy gently and round the rear up, allowing the head to drop. Pause, then arch the back-lengthen it as much as possible and lift the head. Repeat this three times, and then rock back to your feet, keeping your knees bent slightly, roll back to stand.
  10. Give a roll to your shoulders, shake your arms and legs and jump into the shower!
Though you can't really classify this as a full-on workout, it's a great way to start the day and get your body prepared. And instead of taking the extra cup of coffee for a few minutes to give you the boost-energize with some exercise! Try this tomorrow and see if this will make a difference for you and your day.
10 Effective Morning Wake Up Exercise You Should Do

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YourFitnessRink - Fitness and Health Matters: 10 Effective Morning Wake Up Exercise You Should Do
10 Effective Morning Wake Up Exercise You Should Do
Looking for an energy-efficient workout to get your day off to a kick? Here's a fast, gentle workout to get your body going the morning first thing.
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YourFitnessRink - Fitness and Health Matters
https://www.yourfitnessrink.com/2020/07/10-effective-morning-wake-up-exercise-you-should-do.html
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