Yes, it is.! Okay the weather might look a tad iffy... you may not have slept wonderfully, but, there it is... the whole day and all it brings...out there and waiting!
Here I am again, with the first of a new set of exercise posts,(oh no, I hear you cry), that are intended to get us feeling absolutely ace!
Here I go!
We are going to start with the very simplest, maybe, of exercises, stretching!
Perhaps you have woken up with stiff neck, some achy bits; you had a long day and a lot of sitting at work...even a hard day spent in the garden or on household chores, but, fear not. Help is at hand
We all know here and on our sister forums, that some regular exercise, even gentle, low impact can makes such a difference to our physical and mental well-being... so, we are going to begin our day with a very simple set of exercises that can get ups moving before we even get out of bed!!!
By practising some simple stretches every day, some of those aches and pains that are there now can be lessened and, hopefully prevent new aches and pains! Stretching is so easy to do and quite literally, can be done, any time, any place, anywhere! No expense and really very little setting up!
Stretching is not just something that makes us feel good, it can improve our balance, and done correctly, ( and always following any advice from any experts, if we have particular medical issues), it may improve our balance and may also help with our own particular problems. Stretching, can quite simply can help us to get on with our daily lives,
So what have I got for you today?
First off. Some exercise based on some really excellent simple Pilates moves, which I gleaned from various places! Intended to help improve our muscle flexibility and movement.
These can be done, in bed, with a pillow and maybe on top of the covers!
* Start by lying in the middle of your bed with your knees up, feet flat.
Ankle wake-up... ( I do these first thing every morning )!
* Point your toes and bend one leg toward your chest so that the knee is slightly closer than a 90-degree angle.
* Circle the ankle of the lifted food in three slow circles to the right. Move only the foot and ankle. Then do three circles to the left.
* Put your foot down and switch sides, repeating the exercises on the other foot.
Okay ?
* Inhale deeply through your nose. At the same time, stretch your legs toward the bottom of the bed, while reaching your arms overhead toward the top of the bed.
Next ones.
* Pull your toes toward your knees and press your palms away from your head, with fingertips pointing downward. Don't arch your lower back. Hold for three counts.
* Exhale, stop flexing, bend your knees and place arms at your side to the original position.
Repeat these moves two more times.
Side-stretches.
* With knees bent, reach your hands over your head toward the top of the bed. Palms should be open and facing the ceiling.
* Pull your stomach in as you increase the stretch of both arms.
* Inhale and reach with your right hand as if stretching for an apple on a high tree branch.
* Exhale and grab the apple by making a fist.
*Press your fist further away from you. Inhale, relax the stretch, then repeat stretch on the left side.
Repeat moves twice more, alternating sides
Knee Love.
Single
* Stretch out the back of the legs, lower back and hips with this move.
* Bend your right knee and pull toward your chest. Place both hands on your shin.
* Bad knees? Hold each leg under the thigh instead. Hold the hug for three counts.
* Release your hands and let your thigh move off your torso.
* Grasp your shin again, hugging your high toward your chest for three counts.
Switch sides and repeat the moves with the left leg.
Double knee
* Bend your right knee toward your chest, placing your right hand on your shin. If you have bad knees, hold leg under the thigh.
* Bend your left knee toward your chest, and place your left hand on your shin (or under your thigh if you have bad knees).
* Hug your thighs toward and against your chest by pulling on your shins with your hands.
* Open your elbows, then allow your hands to move off your torso.
Repeat the hug two more times.
Do the Twist
* Clasp your hands behind your head with knees up and feet flat on the ground; pull your belly button toward your spine to keep your back straight.
* Inhale and slide your left foot forward to straighten the leg, pointing your toes.
* Flex your foot and pull your toes toward your knees.
* Lift your right hip as you cross your right knee over your left leg. Hold for three counts. Pull your belly button in toward your spine and keep your back straight.
* Point your knee up toward the ceiling, return to starting position, switch sides.
Alternate legs for two more sets of twists.
Windscreen Wipers
* Place your arms by your sides, palms down.
* Rock knees side to side, letting your feet move as needed. Don't move from the shoulders up.
* Alternate knees from side to side.
Repeat three to five times.
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Okay, these may seem very complicated and very involved... they aren't... read them through... practice the moves with a print out at first. They will become second nature and they do not take very long to do... honestly !
I do realise it is easier for me with more time to do stuff. You have family, work and busy days...but by maybe waking just 15 minutes earlier, if you really are finding aches and pains an issue... this could be a really good way to start your day? x
I shall be back... with some more ideas for you...and maybe, you may be able to find something that will work for you
Six week Shake it up week 3