Keeping the same sleeping position for many hours prevents the muscles and joints from moving continuously. Over time and age, natural joint cartilage thins, joint fluid is secreted less, connective tissues also gradually lose water and elasticity, making the feeling of stiffness more noticeable after a long sleep.
Gentle exercise helps stimulate joint production and circulation to lubricate contact points, and at the same time, enhance blood circulation to help warm and restore elasticity to connective tissues.
Pillow-to-chest traction
This exercise relieves stress on the lower back and hip joints, helping the pelvic area regain flexibility as soon as you wake up.
Lie comfortably on your back on the bed, yoga mat, or floor. Fold one knee and use both hands to hug and pull close to your chest, remember that you can pull the knee in line with the navel or slightly diagonally towards the armpit.
Hold the pose for 30 - 60 seconds combined with deep breathing, then exhale and lower your legs. Repeat the same with the other leg. Do 2 repetitions for each leg.
Heel raises
The exercise supports promoting blood circulation in the calves, causing the ankle joints to move at full amplitude and preparing a good physical foundation for daily walking activities.
Stand up straight, 2 legs as wide as your hips. Gently hold your hand against the wall or table surface to maintain firm balance.
Gently tighten your abdominal muscles, slowly lift both heels above the ground and hold for 1 second. Slowly lower your heels for about 3 seconds to feel the stretch of your calves. Perform 2 sets, 15-30 repetitions each set.
Side profile when standing
The side profile movement helps open the chest, stretch the intercostal muscles and broad back muscles, thereby improving the horizontal mobility of the spine and reducing pressure on the vertebrae.
Stand up straight, 2 legs hip-width apart, gently tighten abdominal muscles and relax both shoulders. Raise your right arm above your head. Slowly bend your body to the left, forming a gentle curve along your right flank.
Hold the pose for a few seconds, breathe deeply to feel the stretching on your hips. Slowly return to the original straight standing position and switch sides to do the same.
