Pull knees up to chest
After a long night of sleep, the lower back and hips are often stiff, especially in the elderly or people who sit a lot. The knee-pulling motion to the chest helps increase the flexibility of the spine, reduce muscle tension and help the body easily get up and walk in the morning.
Start by lying on your back on the bed, relax your body. Bend one knee and gently pull towards your chest. Use both hands to hug your calves. Hold the pose for 5-10 seconds. Slowly lower your legs. Switch sides and repeat 5 times each leg.
Body stretch
The whole-body stretching movement helps stretch the spine, shoulders, hips and legs simultaneously, improving flexibility and awakening the body after sleep. This is a simple exercise that helps the body feel light, flexible and ready for the new day.
Lie on your back on the bed, extend your arms over your head and legs straight. Slowly stretch your body, pull your arms up and your legs down to create a feeling of full stretch. Hold the position for 10-15 seconds. Relax and repeat 3-5 times.
