In addition to the fact that morning exercises allow you to wake up, fill the body with energy and lift your mood, it increases your immunity and resistance to external pathogens. For classes, it is better to use sets of exercises compiled by professionals.
If you are not an athlete and you only need exercise in order to raise your vitality and wake up, then any heavy or specialized exercises should be avoided. Still, in the morning, the body has not yet had time to warm up, and physical fitness may simply not be enough. As a result, instead of a positive effect, you will get severe shortness of breath and overwork.
The optimal time for morning exercises is 10-15 minutes. If you do the complex at an accelerated pace, you will be able to keep within 5-8. In general, these indicators are individual and it is better to monitor your feelings. If you see that, for example, the wrist joint is flexed enough, you should not do additional reps.
Upper torso
Perform head rotations first. Slowly and very smoothly, kneading every cell of the neck. Optimal number of spins: 4 times in each direction. You should not do all the repetitions at once, first to the left and then to the right, as you may feel dizzy. Alternate rotations.
Next are the tilts and turns of the head. They refine the neck. Tilt your head down, up, left, and right, then turn to the sides. This exercise must be repeated 5-6 times. Average pace.
Perform rotations in the shoulder, elbow, and wrist joints. Moreover, use both simultaneous (hands rotate together) and alternating (hands rotate one after another) rotations. Each joint must be worked at least 10 times.
Make torso bends. First, bend forward and backward 5 times. Then - left and right. Do the exercise slowly, concentrating on the sensation of the stretch. If you feel any discomfort, it is better to postpone the execution and start it after a while.
After that, perform torso rotations. First, twice in one direction, then the same amount in the other. So you need to do 3-4 approaches. If you feel that the lower back is not fully stretched, then you can perform turns (5-6 times in each direction).
Lower torso
Place your hands on your knees and bend your torso slightly. Rotate both knees clockwise first and then counterclockwise. Then try to perform all-round rotations (one foot to one side, the other to the other). The optimal number of approaches: 7-8.
Place your foot on your toes and rotate around your axis 3-4 times. Then stand on your toes and lower yourself to the floor (9-10 times).
The last exercise is squats. There should not be too many of them (5-10 will be fine), otherwise you may simply not have enough oxygen and strength. After charging, restore breathing and shower.
