Relieve Back Pain and Boost Your Energy with These 7 Morning Exercises

If you find yourself sitting all day, it’s important to incorporate exercises into your routine to counteract the negative effects of prolonged sitting. Here are 7 exercises you can do in the morning in your bed to help alleviate the discomfort and tension caused by sitting for long periods of time.

Tension can be incredibly annoying, causing discomfort and stiffness in the body. Fortunately, there are exercises that can help alleviate tension and promote relaxation. Here are some exercises you can try:

1. Butterfly pose

Butterfly pose is a great way to relax, meditate, and feel more balanced. To do this pose, start by lying on your back with your knees bent and your heels close to your pelvis. Your feet should be touching each other. Place one hand on your stomach and one hand on your chest. Inhale, hold your breath for a few moments and then exhale slowly. Repeat this 10 times.

2. Plank for strength

Plank is a great way to strengthen your core, back, and shoulders. To do a plank, start in an upper push-up position, balancing on your forearms instead of your hands. Your body should form a straight line from your head to your heels. Hold this position for 20 seconds, breathing steadily. Rest for 30 seconds, then repeat 3 times.

4. Half-bridge

Half-bridge is a great way to strengthen and stretch your entire body. To do a half-bridge, start by lying on your back with your feet flat on the floor, hip-width apart. Bend your knees and place your hands on your sides, palms down. Inhale and lift your hips up off the floor until your body forms a straight line from your knees to your shoulders. Pause for 30 seconds, then slowly lower back down. Repeat 3 times.

5. Leg lifts

Leg lifts are a great way to strengthen your abs and hip muscles, and improve your circulation. To do a leg lift, start by lying flat on your back with your arms straight by your sides. Keep your core engaged throughout the exercise. Lift your right leg and exhale as you raise it up until your leg and hip form a 90-degree angle. Pause for a moment, then slowly lower your leg back down. Repeat 10 times on each leg.

3. Happy baby pose

The happy baby pose is a great way to stretch your legs and strengthen your back. Start by lying on your back with your knees bent. Bring your feet up towards your chest and grab your toes with your hands. Gently pull your knees down towards your chest, keeping your hips on the floor. You should feel a stretch in the backs of your legs and your lower back. Hold the pose for 5-10 breaths, then release.

6. Train your neck and shoulders

In today’s world, where we spend a significant amount of time in front of computers, it is crucial to take care of our necks and shoulders. An easy exercise to alleviate any pain or stress is to tilt your head to different sides, holding your neck with one hand while using the other to press on it, as illustrated in the first drawing. Additionally, you could try the following:

Sit with a straight back and raise your left hand over your head. Then, bend your left arm at the elbow so that your hand is over your head, near your right ear. Hold your left elbow with your right hand and gently push it towards your head. Hold the stretch for 20 seconds. Make sure to repeat the exercise three times on each side.

7. Finish with breathing through your nose

To reach a calm and relaxed state and connect with your body, try this exercise: Lie down on your back in bed, relax your body, and breathe through your nose while doing a self-massage over your entire body. By combining deep breathing with gentle self-massage, you can promote relaxation, reduce anxiety, and improve body awareness.

As we researched exercises to reduce stress and tension, we discovered Salma Hayek who defied all expectations as she achieved her stunning figure effortlessly without any workout routine. Check out her secrets.