A fitness wake-up call
By Jay Blahnik
Does it take you a long time to really wake up in the morning? Or do you find yourself not being able to relax before you go to bed at night?
You’re not alone. Many people find themselves struggling to get energized when they first get out of bed, and then can’t seem to clear their head for a good night’s sleep when they hit the pillow. And taking longer to get to sleep at night makes you even more tired in the morning! It can be a vicious cycle that is hard to break.
While there are many people with chronic sleep disorders that might best be treated with some medical or specialized intervention, lots of folks can energize their mornings and relax their evenings by including a few simple exercises designed to provide just the treatment your body and mind need. This week, I’ll give you the exercises for the morning. Next week, we’ll cover the nighttime moves.
When you first wake up in the morning, one of the best ways to energize your neuromuscular system is to “awaken” your spine. These three moves can really get your body tingling and ready to go:
1. Bed Pretzel
Lie flat on your back in bed, bend one knee and draw it close to your chest. Then slowly bring the entire bent leg across the body to the opposite side, gently twisting the spine. If you are flexible, you might be able to allow the knee to rest on the bed. If that is not comfortable, hold the knee comfortably with your opposite hand. Hold this position and take five deep breaths before doing the same move on the other side.
2. Good Morning Arch
Stand next to your bed with your feet in a narrow stance (almost touching). Place the palm of your hands near your waist and your fingers around the small of your lower back. Take a deep breath in, lengthen your spine and slowly (and gently) arch your back, lifting your whole body toward the ceiling. Release and exhale. Repeat this move 10 to 20 times.
3. Bend and Reach
Stand with your feet a little wider than shoulder-distance apart. Place one arm at your side, and reach overhead with the other hand to the opposite side of the body without leaning forward or back. Hold for one second, feel a gentle stretch in your waist, then repeat on the other side. With each set, try to reach higher up and farther over. Repeat 10 to 20 times on each side.
