The way you start off the day will have a profound influence on the further development of your day. Therefore it is utterly important to establish healthy morning habits – it'll assure you a good start and will leave you feeling healthy and energized!
We've all heard scientists talk about the power of our thoughts and have also experienced that power in our daily lives. So, it's safe to say that there should be no task with a higher priority than taking good care of what's going on in our minds. Unfortunately though, in these busy and stressful times, many of us wake up feeling rather exhausted than well rested and often times have to struggle with the presence of negative thoughts right in morning. You should take care of this bad habituation and start off the day with concentration, energy and positivity – it really has the potential to turn a possible “bad day” into something wonderful!
Allow yourself to put aside some time for your wellbeing, every morning. Remember, this is your life and you determine its quality. To give you a little support with that though, we've compiled 10 morning workout exercises that'll leave you feeling excited and prepared for the day awaiting you:
This is an ideal exercise to calm the mind, gather concentration and get a clear view on things. Sit down comfortably and make sure your back is in a straight position. Then, focus on your breathing, observe how the air goes into your nose and how it fills up your lungs. Focus on nothing but that. After a while, start to consciously take slow and deep breaths to get rid of all the used up air stuck at the bottom of your lungs from the previous night. Don't force it too hard though, there is and will always be enough air around you!
Sit or stand in a straight and stable position. Then, softly move your head back and forth. Concentrate on making fluid movements that occur easily. After a few repetitions, move your head from left to right and try to get your ears close to your shoulders in order to really get your neck stretched. The third variation that can prepare your neck for the day is turning the head as if you were aiming to look over your shoulders alternately. Have your eyes closed during this exercise to focus on the movements and to make sure you don't overstretch your neck.
A classic right here. Do some good old knee-bends to get the blood circulating throughout your body and supply a good portion of oxygen to all of your cells. When you feel comfortable, try to do the knee-bends on your tiptoes – this can make your workout extra beneficial. To improve neuromuscular coordination and balance, synchronize your breathing with the movements.
The joint formed by the arm and the shoulder is called ball-joint or socket-joint. It permits arm movement in all directions - 360°. Rotate both arms simultaneously, first forwards then backward. After that, rotate your arms in opposite directions. Again, try to synchronize your breathing with the movements.
This exercise will allow you to increase the flexibility of your hips, waist and will also offer a good stretching to the less used muscles on the side of your body. Stand in an open-legged position and look to the front. Keep your right hand resting a little above the waist but below your ribs and your left hand hanging on the side. Make sure your right hand will not slide upwards easily. Then, turn your head to the left, look at your left shoulder and whilst inhaling, bend your body to the left side. Stay there for a few moments and slowly return to the starting position whilst exhaling. Repeat this exercise with the other side and try to avoid bending the body to the front or back at all times.
Stand straight with your feet together. Whilst inhaling, raise your arms to the level of your shoulders, palms facing downwards. Now, exhale and bend forward to touch your toes, but make sure you concentrate on keeping your neck and chin in a horizontal position. Feel the stretch in your legs. Then, inhale, come back and allow your arms to relax. This exercise is for suppleness and elasticity, but it'll also tone the abdominal walls.
Lie on your back with your feet together and your toes pointing towards the ceiling. Your hands should be resting on the sides. Now, inhale, rise your arms above the head and place them on the ground while you point your toes as far downwards as you can. Stretch your full body in this final position and try to stay there, holding your breath as long as you can. Return to your starting position when you feel the urge to exhale.
This exercise is super-safe and helps to support your spinal cord, it also increases the intra-abdominal pressure, which will ultimately also benefit your inner organs.
Lie on your stomach with your heels together, your hands next to your chest and your elbows pointing upwards. Your shoulders should be relaxed and your forehead should be facing the ground. Whilst inhaling, slowly rise your upper body - first your head, then the rest of the upper body, up to your navel region. Stay there until you feel the urge to exhale and come back. Relax, repeat!
With a minimum use of energy, this exercise is very effective for the muscles, ligaments, tendons of the waist zone and the pelvis.
Lie flat on your back and have your hands resting by your sides. Whilst inhaling, raise your legs off the ground and as you exhale, fold your legs at the knees and bring them close to your chest, finally clasping them with your hands. Maintain this posture for a moment and then inhale whilst you allow your legs to come back forward again.
Relaxation is an important part of every workout. This final exercise allows your body to recover. It helps to relieve physical strain and quieting the mind, it'll also allow you to begin your daily tasks in a relaxed and focussed manner.
Lie down having your feet slightly separated, having your arms resting comfortably at the sides of your body. Now, relax the whole body! Entrust your body to gravity. But make sure to keep your attention on different regions of your body and feel free to check if they are relaxed. Relax consciously!