7 Stretching movements on the mattress after waking up

It feels like you've just been closed for a few minutes at a sudden alarm on the cellphone rang, indicating it was morning and you had to pack up to get back to your routine. The desire to pull out the blankets and get a little more sleep is sometimes unbearable, but it often makes the body weak and energized. Fortunately, there are ways to make the body more energized in the morning. One of them, you can stretch on the mattress.

The benefits of stretching when you wake up

Reporting from the Huffington Post, Renee Scott said that stretching or stretching tense muscles can align the body to move and function more efficiently and aid in the formation of muscle structure.

Increasing blood circulation by stretching can increase blood flow to the muscles and brain so that the body becomes more energized. Stretching in the morning is also useful for dealing with problems with pain and stiffness due to the wrong sleeping position.

Stretching movements on the mattress when you wake up

The following are various stretching movements on the mattress that you can do when you wake up and the steps.

1. Overhead stretch

Source: National Health Service UK

You can start with overhead stretch to stretch the whole body. This stretching movement is quite easy, you just need to lie on the mattress and follow the steps:

1. Lie down in a straight posture.
2. Extend your hands over your head, you can also join your palms together.
3. Feel your body stretch from your fingertips to your toes.
4. Maintain the position while taking three to four deep breaths.

2. Hamstring stretch

Source: Pop Sugar

This movement serves to relax the muscles of the waist and knee of the leg. As a part of the body that works every day while walking or running, stretching needs to be done to prevent sprains. The steps are:

1. Lay down on the mattress.
2. Bend your right knee, then bring your leg slowly toward your chest.
3. Hold the area behind the feet near the knees with your hands, stretch your legs up and straighten as much as possible.
4. Maintain position for up to 30 seconds. During this time, you can position your left leg straight or bent. Feel the effect on the lower back and back of the legs.
5. Do the same with your left leg, repeating this movement two to three times.

3. Child's pose

Source: HealthLine

Usually done in yoga, this movement can also be done while stretching on the mattress. Apart from relieving lower back pain, the stretching effect can also be felt on the chest, shoulders, abdominal muscles and waist. Here are the steps:

1. Start stretching with your knees on the mattress, spreading your knees a little.
2. Lean over and stretch your arms forward, lower your body slowly with your face facing the mattress.
3. Make sure the forehead touches the surface of the mattress, relax the muscles in the hands.
4. Maintain the position for a few minutes, while taking a deep breath and then exhale slowly five times.

4. Single knee to chest stretch

Source: Medical News Today

Apart from relaxing the muscles in the lower back, this stretch also works to relieve stiff muscles caused by arthritis. The steps you need to do are:

1. Start stretching by lying on your back on the mattress, bending your knees.
2. Gently lift your right knee toward your chest with both hands.
3. Maintain the position for 30 seconds, feeling the effect of the stretch on the back of your legs and lower back.
4. Do the same with your left leg, repeating two to three times.

5. Knee rolls stretch

Source: National Health Service UK

The easy stretches you can do while lying on a mattress are knee rolls. The steps consist of:

1. Bend your knees, then point your feet to your right side with your upper body still lying flat on the mattress.
2. Maintain this position for a few minutes while taking deep breaths and exhaling slowly three to four times.
3. Repeat the same steps facing to the left side.

6. Cat and cow morning stretch

Source: Chopra

This yoga movement can also be one of your routine stretches in the morning. The paint and cow stretch can relax the shoulder muscles and muscles found in:

1. Position your body like on all fours with your palms and knees on the surface of the mattress.
2. Straighten your feet, align your knees under your hips and your hands under your shoulders.
3. Take a deep breath, then arch your back and stomach down (cow position), directing your gaze slightly upward.
4. Exhale slowly, tighten your belly and perform an upward curve of your back (paint position) with your gaze down on your stomach.
5. You can do this movement several times while inhaling and exhaling deeply.

7. Upper back stretch

Source: National Health Service UK

This stretch can be done in a sitting position and serves to stretch the shoulder muscles. The steps consist of:

1. Sit on the edge of the bed with an upright body.
2. Clasp and stretch your hands out in front of you, aligning them with your shoulders.
3. Look down, move your back slightly back so that it is circular.
4. Inhale and exhale slowly three to four times, feeling the stretch on your shoulders.

Although stretching on this mattress tends to be easy and safe, it's a good idea to consult the above movements with a doctor or therapist first if you have certain bone problems.

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