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Rise and Shine
These four a.m. exercises (two of which are done in
bed) will warm your joints and energize your body.
WebMD Feature from "Natural Health" Magazine
By Marianne McGinnis
What’s your first impulse when the alarm goes off on
a frosty winter morning? To push the snooze button
and duck back under the covers?
If
so—and if you’re late to work every morning because
of it—try some wake-up moves instead.
Designed by personal trainer Kathy Kaehler, these
exercises improve your circulation and boost your
energy. “The moves warm your joints and get your
blood flowing, so you’ll feel alert and grounded all
day long,” says Kaehler, former fitness expert for
Today and author of Fit and Sexy for Life (Random
House, 2007). Do this 15-minute routine regularly
and you’ll also notice increased flexibility and
strength—and fewer aches and pains.
Cat/Dog Stretch
Warms your back and abdominal muscles by gently
extending and rounding your spine.
Get
on your hands and knees on top of your bed—your head
should be in line with your neck, and your back
should be in a neutral position (neither sagging nor
arching). Make sure your wrists are directly under
your shoulders, fingers pointing forward, and your
knees are directly under your hips.
Inhale and slightly arch your back, letting your
belly relax toward the mattress while pulling your
shoulders back and lifting your tailbone toward the
ceiling. Gaze forward, like a playful puppy.
Exhale and round your back toward the ceiling while
tucking your chin and pointing the crown of your
head toward the mattress, like a stretching cat.
Do
each move 10 times.
Butterfly Circle
Warms and stretches the muscles of your back,
abdominals, shoulders, and neck.
Lie
on your left side in bed and bend your knees so your
legs form 90-degree angles with your torso. Extend
your arms in front of you until they’re
perpendicular to your torso.
Take
a deep breath, then exhale and contract your
abdominal muscles. Inhale, then exhale and keep your
arms straight and your legs bent as you roll onto
your back and point your arms and knees toward the
ceiling.
Without pausing, continue to roll over to your right
side and bring your arms and legs down to the
mattress. Repeat the move on the opposite side.
Do
10 repetitions.
Bed Dip
Strengthens your shoulders, triceps, and abdominal
muscles.
Sit
on the edge of your bed with your back straight and
both feet flat on the floor, hip-width apart. (If
your bed is too high for your feet to reach the
floor, do this move on a sturdy, heavy chair.) Rest
your palms flat on the bed next to your thighs,
fingertips facing forward.
Supporting yourself on your hands, walk your feet
forward one to two feet. Then slide your hips off
the mattress and support your body with your arms
with your elbows slightly bent.
Bend
your elbows and lower your body, knees slightly
bent, until your arms form 90-degree angles. Keep
your shoulders back and down, your chest lifted, and
your hips near the bed. Hold for one second. Press
into your palms and rise back to your starting
position.
Do
10 repetitions, rest, then do 10 more repetitions.
Bedroom Wall Sit
Strengthens your thighs, butt, lower back, and
abdominal muscles.
Stand with your back against a wall and walk your
legs out so they’re about two feet from the wall,
feet hip-width apart.
Keeping your back against the wall, bend your knees
and slide down until your thighs are nearly parallel
to the floor. Make sure your knees don’t extend past
your toes. Hold for 10 seconds, then press your feet
into the floor and slide back up to the starting
position.
Repeat 2 more times.
©
WebMD. All rights reserved.
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“The moves warm your joints and get your blood
flowing, so you’ll feel alert and grounded all
day long.” |
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