Not feeling like you are ready to conquer the world as soon as you wake up? Having troubles getting out of bed or feeling grumpy in the mornings?

Conquer your tiredness in just 5 minutes! Start your day with an easy wake-up routine to make the best out of your day.

For some of us, it might seem impossible to get out of bed and feel fresh and energised for the day ahead.

As you slowly build up a routine, you will soon feel the benefits and might forget about that morning cup of coffee you used to rely on.

Your muscle memory can force your body into certain postures during the day, right through to your sleeping position. For example, if you are someone who is used to sitting at a desk for long periods during the day, your body tends to keep a 90° angle in the hips during the night as well (embryo pose). This, on the other hand, leads to tensions in muscles and ligaments, stiffness in joints, drowsiness and many more.

If you are looking for an easy and effective way to release morning stiffness, tensions, neck and back pain and sleepiness get started with our quick 5 minutes wake-up routine.

Benefits

Better mood

How to improve mood? Exercising is a perfect remedy for stress, mild depression and overall discomfort. Your brain produces endorphins during training, which make you feel good and reduces anxiety thoughts. Morning exercises are a great way to start the day. It can give you a positive outlook for the whole day.

Feel more energised

How to feel more energised? Frequent exercising in the mornings is an excellent way to boost your circulation. A better circulation assists you with better nutrients supply and more oxygen to your blood. As a result, you feel more energised, focused and relaxed. Mainly, work-outs in the mornings help you to feel good throughout the day.Better sleep

How to improve your sleep? It is assumed, that getting up early and therefore being more exposed to natural light, can help to get in touch your circadian rhythm. It may help to increase melatonin levels, which is vital to have a restful night. Morning exercises are supposed to increase the possibility of deeper sleep and fewer wake-ups during the night.

Exercises

Get in a good mood with the following simple exercises powered by Meglio.

1 Head-to-toe stretch

As soon as you wake up, stretch your arms overhead and lengthen your whole body from the top of your head to the tip of your toes. Keep this beautiful stretch for 5 long breaths.

2 Hamstring stretch

Lift your right leg and interlace your fingers behind your thigh. In the beginning, keep your knee bent. Pull your thigh closer to your chest and simultaneously try to extend your knee. Keep it soft here, no rush. Enjoy a slight stretch through your hamstrings and take 5 breaths. When you are ready, take it to your left leg.

3 Knee rock

Bend your knees and keep your feet together and flat on the bed. Extend your arms to your sides. Let your knees now slowly and in control fall to your right side. Bring it back to the middle and rock to the left side. This is a great way to loosen up your lower body and to add a soft twist to your spine. Repeat 5 times to each side.

4 Chest stretch

Get seated on your bed either in a lotus position or with your feet on the ground. Interlace your fingers behind your back. Squeeze your shoulder blades together as you extend your arms back. Your chest comes naturally forward. Keep your spine straight and tilt your head slightly back, like you would look up to the sky. Take care of your neck and enjoy 5 beautiful long breaths.

5 Side stretches

Get seated on your bed in a lotus position or with your feet on the ground. Interlace your fingers over your hand and extend your arms. Keep your spine straight and your shoulders down. On your inhale, lengthen through your spine and arms and on your exhale tilt to your left side. Keep your lower back in a neutral position and try to move from the thoracic spine. You will feel a gentle stretch in your right side. Keep it there for 5 breaths and if you feel comfortable, go deeper with each breath. Bring it back slowly and repeat on the other side.

Summary

Enjoy the benefits of a quick and easy wake-up routine. According to the NHS, morning exercises can help you to feel more energised throughout the day. Forget grumpiness and low energy levels in the mornings with this effective wake-up routine.

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