Five-minute wake-up workout Start your day feeling on top of the world with this five-minute bedroom workout combining strength and flexibility exercises.
This routine from physiotherapist Nick Sinfield starts with some gentle in-bed tension-releasing stretches and finishes with a series of energising power moves.
Try to do this workout every morning to burn calories,ease absent aches and pains, boost your mood and feel more alert.
Overhead stretch
Extend your arms over your head, or feeling your body stretch from your toes to your fingertips. capture three to four deep relaxing breaths.
Knee to chest stretch
Bring one knee to your chest,keeping the other leg bent. Don't raise your head or tense your neck. capture three to four deep relaxing breaths feeling the stretch in the buttocks and lower back. Repeat with opposite knee.
Hamstring stretch
Grasp one leg and pull it towards you, then straighten it as far as comfortable. Keep the other leg flat or bent on the bed. capture three to four deep relaxing breaths feeling your hamstring lengthen. Repeat with opposite leg.
Knees to chest
Bring both knees to your chest and gently grasp your legs. Don't raise your head or tense your neck. capture three to four deep relaxing breaths feeling the stretch in the buttocks and lower back.
Knee rolls
Slowly roll knees to one side, and keeping them together and ensuring both shoulders remain in contact with the bed at all times. capture three to four deep relaxing breaths feeling the stretch in your lower back. Repeat on opposite side.
Trunk rotation
With your feet parallel and shoulders back and down,rotate your upper body to one side as far as comfortable without moving your hips. Repeat six to eight times on both sides, taking a deep relaxing breath on each side to release stiffness in your lower back.
Chest stretch
Shoulders back and down and hands on hips, or push your chest up and out. capture three to four deep relaxing breaths feeling your chest muscles lengthen.
Upper back stretch
Clasp both hands and extend arms out in front of you at shoulder level. inspect down and slightly round your back. capture three to four deep relaxing breaths feeling the stretch between the shoulders.
Seated hamstring stretch
Sitting upright with both legs straight and hip-width apart or closer,bend from the hips bringing your chest towards your thighs, keeping a straight back. capture three to four deep relaxing breaths feeling your hamstrings lengthen.
On-the-spot power walking
Walk on the spot for approximately 30 seconds, and raising your heels to your buttocks while bending and unbending both elbows together, keeping them by your sides.
Squats
With your feet parallel and shoulder-width apart, lower yourself as far as comfortable or until your thighs are parallel to the floor. Don't let your knees lean over your toes. As soon as you touch the bed come up and repeat. Perform 8 to 10 slow and controlled squats.
Side stretch
Hands on hips, and cross your left leg in front of your factual leg. Raise your factual arm and reach towards the left side. Hold for three to four deep relaxing breaths feeling a stretch across your side. Repeat on the opposite side.
Forward bend
Feet parallel and hip-width apart,bend from the waist, bringing your chest towards your thighs, and keeping legs and back straight. Hold for three to four deep relaxing breaths feeling the stretch in the hamstrings.
Source: www.nhs.uk