Stretching in bed: 6 useful exercises

We write about a lot of different useful exercise for weight loss and strength developmentBut somehow completely forgotten about this important form of physical exercise like stretching. And it is in vain - these exercises are extremely important for maintaining muscle tone, flexibility, development, plasticity and coordination. You must include stretching exercises in your daily practice, the more that their performance does not need a lot of time and does not require any equipment. For example, you can do some exercise right in bed before going to sleep or after waking up.

Implementation of this set of exercises in the morning will help to shake off the remnants of sleep, take heart, and a great start to the day. No less useful to slightly stretch and before going to bed: you can relax, forget about the daily stresses and worries, tune in nightly rest.

1. Twisting on the back

In the supine position, bend your left knee and Lift up and then lower it to the right side. At the same time the left arm and shoulder are stretched perpendicular to the body, the head turned to the left. The right hand can help yourself by clicking on the hip and achieving even greater twisting effect. Remain in this position for 30 seconds, then change direction.

2. Pulling your knees to your chest

In a prone position bend the leg, and then pull her hands to her chest. Do not apply too much force, so as not to stretch the ligaments. Remain in this position for 30 seconds, then change legs.

3. Polushpagat lying

In the supine position Lift up bent leg up and grab the foot with his hands. Helping himself with his hands press down the knee to the body. Hold this position for 30 seconds before changing legs.

4. stretching the quadriceps

In a prone position on his side hold the upper part of the ankle and pull it to the buttocks. By changing the distance from the knee bed you can use different muscle groups. Remain in this position for 30 seconds, then turn over to the other side and repeat for the left leg.

5. Cobra

This exercise will stretch the muscles of the neck, chest, abdomen, and also develops flexibility of the spine. In the prone position to rest against his hands and raised his head and shoulders up, keeping at the same time the pelvis off the bed. Hold at the maximum deflection position for 30 seconds and then gently descend back.

6. Inverted flight

Sit down across the bed with legs extended forward. Slowly lower back, so that the shoulders and head hanging off the bed. Try to get your hands to the floor, experiencing at the same time the maximum stretching muscles of the chest, abdomen, arms. Hover in this position for 30 seconds.