Hans G Nther J.
Definitely a routine I like to call "For the Not-Morning People". It consists of the following:
1. The lying down stretch – start by lying on your bed face down, then place your hands with your palms facing downwards, at either side of your waist and lift yourself (just your shoulders and chest) as high as you can without raising your legs. Try to maintain this posture for at least 15 seconds at a time, but keep repeating until you've done it for a minute. So either 4 reps of 15 second sets, 3 reps of 20 second sets or 2 reps of 30 second sets. Never do the full minute at one go. Rest for 15 seconds.
2. The lying down lunge – From your end posture of the previous stretch, get on your knees and stretch your arms forward as far as you can go before laying them flat on the bed. Then, raise either leg and stretch it out fully, bring it back and tretch the other leg. You can do 20-30 reps of this for both legs. Rest for 15 seconds.
3. The air cycle – lay on your back and raise your legs as straight as possible so you can get the most comfortable position for your back to be in the most comfortable position. Then begin to rotate your legs as if peddlling a bicycle. Continue for a minimum of 30 seconds and a maximum of five minutes, depending on where your limit is. Rest for 15 seconds.
4. Lazy Crunches – While laying on your back, raise your knees close to your chest with the soles of your feet flat on the bed as if ready to do some crunches while keeping both your arms flat lying at your sides. Take either arm and point it to the opposite knee while raising your shoulders just enough to feel some pressure in your core, but not lifting your back from the bed. Alternative Alternate and do either 4 reps of 15 second sets, 3 reps of 20 second sets or 2 reps of 30 second sets. Never do the full minute at one go. Rest for 15 seconds.
5. Now you can get up from your bed and stretch your body properly to cool down.
1. The lying down stretch – start by lying on your bed face down, then place your hands with your palms facing downwards, at either side of your waist and lift yourself (just your shoulders and chest) as high as you can without raising your legs. Try to maintain this posture for at least 15 seconds at a time, but keep repeating until you've done it for a minute. So either 4 reps of 15 second sets, 3 reps of 20 second sets or 2 reps of 30 second sets. Never do the full minute at one go. Rest for 15 seconds.
2. The lying down lunge – From your end posture of the previous stretch, get on your knees and stretch your arms forward as far as you can go before laying them flat on the bed. Then, raise either leg and stretch it out fully, bring it back and tretch the other leg. You can do 20-30 reps of this for both legs. Rest for 15 seconds.
3. The air cycle – lay on your back and raise your legs as straight as possible so you can get the most comfortable position for your back to be in the most comfortable position. Then begin to rotate your legs as if peddlling a bicycle. Continue for a minimum of 30 seconds and a maximum of five minutes, depending on where your limit is. Rest for 15 seconds.
4. Lazy Crunches – While laying on your back, raise your knees close to your chest with the soles of your feet flat on the bed as if ready to do some crunches while keeping both your arms flat lying at your sides. Take either arm and point it to the opposite knee while raising your shoulders just enough to feel some pressure in your core, but not lifting your back from the bed. Alternative Alternate and do either 4 reps of 15 second sets, 3 reps of 20 second sets or 2 reps of 30 second sets. Never do the full minute at one go. Rest for 15 seconds.
5. Now you can get up from your bed and stretch your body properly to cool down.
Leana W.
For me I also have arthritis in my knee so I do suffer from knee problems two things that I'll do is I'll either do some stretching or I'll go for a light walk and those really seem to help me
