Simple 10 minute routine to do BEFORE getting out of bed!
Do you wake up with a stiff, achy back? If so, you’re not alone. In today’s digital age, many of us spend hours seated at our desks, whether working from home or in an office. Prolonged sitting can lead to tight muscles, poor posture, and discomfort, and who wants that? Not us.
And you may know that incorporating regular stretching into your routine can alleviate these issues and improve overall well-being, but perhaps you feel you don’t have the time?
That’s where we came in! We came up with a routine that takes just 10 minutes and is done BEFORE getting out of bed!l We’re here to share our favorite stretches and activation exercises that you can do right from your bed to kick start your morning and get you feeling great throughout your day.
Consistency is key, and these simple exercises can make a huge difference over time. To complete the sequence from the comfort of your own bed, follow below and spend 45 seconds to 1 minute on each exercise. If you’re a visual learner, check out our latest video on Instagram where Coach Vianney takes you through these exercises.
Start with these stretches to reduce discomfort:
👉 Pelvic Tilts– Gently engage your core and relax your lower back.
👉 Iron Crosses (Supine Spinal Twists)– Improve spinal flexibility and release tension.
👉 Figure Four– Loosen up tight hips and ease back pain.
👉Cat-Cow– Increase spinal mobility and stretch your back.
👉Child’s Pose– Soothe and stretch your lower back.
Add these activation exercises to strengthen and prevent future aches:
🔥Glute Bridges– Strengthen your glutes and lower back.
🔥Bird Dogs– Engage your core and improve stability.
🔥Supermans– Target your lower back, glutes, and hamstrings.
🔥Plank Hold– Build core strength to support your spine.
Remember, it takes time and constant practice to see improvements. But with just 10 minutes a day, you can start your morning off right and keep those aches away! Try these out and let us know how you feel!
Incorporating Stretching into Your Day
Once you begin your day with movement, you may find it natural to keep moving, but for those of you who don’t, aim to stretch every couple of hours, even if it’s just for a few minutes. Here are some tips to help you remember:
- Set Reminders: Use your phone or computer to set reminders to stretch every hour.
- Take Stretch Breaks: Instead of checking your phone during breaks, use that time to do a few stretches.
- Stand Up Often: Whenever possible, stand up and move around to break the cycle of sitting.
Want More? Try a Free Class at Earned Fitness
At Earned Fitness, we understand the importance of maintaining flexibility and mobility, especially for those with sedentary jobs. Our coaches incorporate dynamic stretching and mobility work into every session to ensure you stay limber and strong. Come try a free class and experience the difference personalized training can make!
