In the morning, no matter how short or long your night was, stretching your muscles and making them supple again is especially good for you.

In this article you will find a simple exercise that will mobilize and stretch your entire body in just 5 minutes. Doing this short stretching will give you energy and is the perfect way to start your day. Pay attention to your own pain sensation and always keep a steady breath.

1. Bending forward while sitting

1. Sit on the edge of the bed, open your feet hip-width on the floor and grab your ankles right and left if possible.
2. If you can’t get that low yet, you can also hold your shins.
3. Pull your upper body down. Optional: If you like, grab the back of your head with both hands and gently lower your head down as well.
4. Hold the stretch for about 1 minutes and then slowly come back up.

2. Cat and cow sitting

1. Start sitting on the edge of bed with feet hip distance apart.
2. Place your hands on your knees or shins. Inhaling arch the spine and lift the chest as you look up.
3. As you exhale, round the spine and pull the sitting bones underneath you, arching the upper back and lowering the chin to the chest.
4. Do this stretch for 1 minute.

3. Heel Sit

1. Come down from the bed and sit on the floor on a pillow in the heel seat.
2. If you can’t lower your buttocks, just keep them in the air and hold the position for 1 minutes.
   If you are comfortable sitting on your heels: Support yourself with your hands behind you and slowly lean your upper body back.
3. Hold for 1 minutes where you can feel a stretch in the front of your thigh.

4. Back bend

1. Kneel on the floor in front of your bed. Pad your knees with a pillow or blanket.
2. Hold onto the bed with your hands and bring your knees further back, allowing your groin to slowly sink downward.
3. You may let your groin sink as low as possible. It may pull in your back as you do this, because you are stretching your hip flexor.
4. Hold for 1 minutes at your individual height and then gently come out of this stretch.

5. Bending forward while standing

1. Stand in front of your bed and stretch your legs.
2. Keeping your legs extended, bend forward and hold onto the bed.
3. You can now get your upper body low enough to feel a stretch in your calf, back of the
4. knee or thigh. Hold this position for about 1 minutes.

Keep reading: Follow these exercises and your body will be flexible at any age

Share this morning stretching and tell your friends about a great way to keep your muscles in tone!

The post For beginners: 5 minutes morning stretching that you can do from bed appeared first on Body Hiit Workout.