With summer fast approaching and work schedules in full swing, it is important to start your day off on a positive note. The professional residential cleaners at MOLLY MAID suggest giving this five-minute workout routine a try.
Physiotherapist Nick Sinfield’s routine begins with a gentle in-bed tension-releasing stretches and finishes with a series of energizing power moves.
Complete this simple workout every morning to burn calories, ease away aches and pains and boost your overall frame of mind.
Lying Down Overhead Stretch. Extend your arms over your head, stretching your body from your toes to your fingertips. Take three to four deep relaxing breaths.
Knee to Chest Stretch. Bring one knee to your chest, extending your other leg straight out. Make sure your head remains flat on the bed. Take three to four deep relaxing breaths feeling the stretch in your leg and lower back. Repeat with opposite leg.
Lying Hamstring Stretch. Extend one leg straight into the air. Place your hands around your thigh, calf or ankle, whichever is more comfortable for you. Gently pull your leg towards your body until you are at a comfortable stretching point. Take three to four deep relaxing breaths, feeling your hamstring lengthen. Repeat the exercise with the opposite leg.
Knees to Chest Stretch. Bring both knees to your chest and gently grasp your knee or shins, whichever is more comfortable. Make sure your head remains flat of the bed during this stretch. Take three to four deep relaxing breaths feeling the stretch in your legs and lower back.
Lying Down Lower Back Rotation. Remain on your back and bring your knees up so your feet are flat on the bed. Extend your arms out wide, placing your palms flat on the bed. Slowly let your knees fall to one side. Make sure your shoulders remain in contact with your bed. Take your head and turn it to look over the shoulder opposite of the direction your legs. Take three to four deep relaxing breaths feeling the stretch in your lower back. Repeat this stretch on the opposite side.
Seated Trunk Rotation. Sit up straight with your knees bent and your feet flat on the floor. Take one arm and place it gentle over your knee so that your left hand in touching your right foot. Place your right hand on the floor behind you for support. Keep your shoulders back and down and slowly rotate your body to the right. Make sure your hips stay straight and your feet remain flat. You only want to rotate your torso in this exercise. Take three to four deep breaths and slowly come back to neutral. Repeat this exercise six to eight times on each side to release the tension in your lower back.
Standing Chest Stretch. Stand with your feet shoulder width apart. Place your hands on your hips, keeping your shoulders back and down. Push your chest out and up. Take three to four deep relaxing breaths feeling your chest muscles lengthen.
Standing Upper Body Stretch. Stand with your feet shoulder width apart. Stretch both arms out in front of you at shoulder level. Clasp both hands together, rounding your back and look down at the floor. Take three to four deep relaxing breaths feeling the stretch between the shoulder blades.
Seated Hamstring Stretch. Sit with your legs stretched straight in front of you. Raise your arms above your head and bend forward bringing your chest towards your thighs and resting your arms on your legs wherever comfortable. Make sure to bend forward at your hips and keep your back as straight as possible. Take three to four deep breaths feeling the stretch in your hamstrings.
On-The-Spot Power Walking. Begin walking on the spot for 30 seconds, kicking your legs back so your heels touch your bottom. Combine this move with bicep curls.
Squats. Stand in front of your bed or a chair with your feet shoulder width apart. Bend your knees and lower your bottom to your chair or bed. Make sure to keep your chest up and your hips back. Do not let your knees come over your toes. Once you have touched your bed or chair, come back up to a standing position. Perform this exercise eight to ten times, slowly and controlled.
Standing Side Stretch. Stand up straight with your feet slightly apart. Clasp your hands together and raise your arms above your head. Slowly lean to the right, feeling the stretch on the left side of your torso. Hold for three to four breaths. Bring your body back to neutral and repeat the exercise on the opposite side.
Standing Forward Bend. Stand with your feet hip-width apart. Place your hands on your hips and hinge from your hips forward keeping your back and legs straight and your chest up. Hold this for three to four relaxing deep breaths, feeling the stretch in your hamstrings.
