Knee-to-Chest Stretch: Lie on your back, hug one knee to your chest, and alternate legs. This helps ease lower back tension.
Leg Raises: While lying on your back, lift and lower each leg one at a time to strengthen your core and legs.
Cat-Cow Stretch: Get on your hands and knees, arch your back up like a cat, then lower it like a cow to enhance spinal flexibility.
Shoulder Bridge: Lying on your back with bent knees, raise your hips to strengthen your glutes and lower back.
Toe Touches: While lying on your back, reach for your toes to improve flexibility and engage your core.
Child's Pose: Kneel on your bed and sit back on your heels, stretching your arms forward. It's great for relaxation and stretching.
Side Leg Lifts: While lying on your side, lift and lower your top leg to tone your hip and thigh muscles.
Seated Forward Bend: Sit on the edge of your bed and reach for your toes to stretch your hamstrings and lower back.
Arm Circles: While sitting up, extend your arms and make circular motions to warm up your shoulder joints.
Deep Breathing: Finish with a few minutes of deep, mindful breathing to center yourself for the day ahead.
These exercises are simple, can be done on your bed, and provide a gentle way to wake up and boost your energy.
Caution: While these exercises are gentle, be mindful of your own abilities and any underlying health conditions. Consult a healthcare professional if unsure.