5 Minutes Exercise What You Can Do In Bed
Before you get out of bed to start your long day, you can raise your body and strengthen your posture from the comfort of your mattress.
"Exercise in bed can be beneficial, as it is easily accessible to people who work with certain injuries, rehabilitation, joint pain, arthritis or dementia," said Joanie Johnson, CPT, founder of the Strong Mom Society and a former professional dancer.
"It reduces the amount of traction you can feel in members when working standing up," he said. "And the unstable area collects a lot of key muscles and small stabilizing muscles, which helps increase balance, stability and performance for large, large carriers."
You can easily use deep abdominal breathing from lying on the floor or side, which will involve all of your abdominal muscles while reducing stress on the neck, shoulders and upper trapezius muscles. When you are ready to exercise before work, try these 5 movements in Johnson:
1. 360 Abdominal Breathing With Crossing Hands
Start lying on your back and bring your hands to your stomach, fingers meeting.
Take a deep breath and concentrate on filling your lower ribs. It feels like your stomach is slowly rising as you breathe.
2. Hip Bridge With Leg March
Start lying on your back, feet down, knees facing the ceiling.
Using your main breath from above, exhale as you hold your spine and lift one foot to the ground.
Focus on keeping your navel straight as you shift to raise your right foot, then your left foot.
3. Supine Leg Lift
Start with your back, your right leg extended straight to the side of the bed, your left leg stretched out towards the ceiling.
4. Dead Bug distraction
Start lying on your back with your knees raised 90-degree angles and your arms outstretched at the top of the ceiling.
5. Oblique Hip Lift
Start at the side plank, and place yourself on top of your right arm with your elbow under your shoulder. Stretch your legs and place the upper leg in front of your lower leg and press on your spine and glutes.