OTICS CATETE

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5-minute wake-up workout

Start your day feeling on top of the world with this five-minute bedroom routine combining strength and flexibility exercises.
This routine from physiotherapist Nick Sinfield starts with some gentle in-bed tension-releasing stretches and finishes with a series of energising power moves.
Try to do this workout every morning to burn calories, ease away aches and pains, boost your mood and feel more alert.

Overhead stretch

Overhead stretch
Extend your arms over your head, feeling your body stretch from your toes to your fingertips. Take three to four deep relaxing breaths.

Knee to chest stretch

Knee to chest stretch
Bring one knee to your chest, keeping the other leg bent. Don’t raise your head or tense your neck. Take three to four deep relaxing breaths feeling the stretch in the buttocks and lower back. Repeat with opposite knee.

Hamstring stretch

Lying hamstring stretch
Grasp one leg and pull it towards you, then straighten it as far as is comfortable. Keep the other leg flat or bent on the bed. Take three to four deep relaxing breaths feeling your hamstring lengthen. Repeat with opposite leg.

Knees to chest

Knees to chest stretch
Bring both knees to your chest and gently grasp your legs. Don’t raise your head or tense your neck. Take three to four deep relaxing breaths feeling the stretch in the buttocks and lower back.

Knee rolls

Knee rolls
Slowly roll knees to one side, keeping them together and ensuring both shoulders remain in contact with the bed at all times. Take three to four deep relaxing breaths feeling the stretch in your lower back. Repeat on opposite side.

Trunk rotation

Trunk rotation
With your feet parallel and shoulders back and down, rotate your upper body to one side as far as comfortable without moving your hips. Repeat six to eight times on both sides, taking a deep relaxing breath on each side to release stiffness in your lower back.

Chest stretch

Chest stretch
Shoulders back and down and hands on hips, push your chest up and out. Take three to four deep relaxing breaths feeling your chest muscles lengthen.

Upper back stretch

Upper back stretch
Clasp both hands and extend arms out in front of you at shoulder level. Look down and slightly round your back. Take three to four deep relaxing breaths feeling the stretch between the shoulders.

Seated hamstring stretch

Seated hamstring stretch
Sitting upright with both legs straight and hip-width apart or closer, bend from the hips bringing your chest towards your thighs, keeping a straight back. Take three to four deep relaxing breaths feeling your hamstrings lengthen.

On-the-spot power walking

Walk on the spot for about 30 seconds, raising your heels to your buttocks while bending both elbows together into a bicep curl.

Squats

Squat
With your feet parallel and shoulder-width apart, lower yourself as far as is comfortable or until your thighs are parallel to the floor. Don't let your knees lean over your toes. As soon as you touch the bed come up and repeat. Perform eight to 10 slow and controlled squats.

Side stretch

Side stretch
Hands on hips, cross your left leg in front of your right leg. Raise your right arm and reach towards the left side. Hold for three to four deep relaxing breaths feeling a stretch across your side. Repeat on the opposite side.

Forward bend

Feet parallel and hip-width apart, bend from the waist, bringing your chest towards your thighs, keeping legs and back straight. Hold for three to four deep relaxing breaths feeling the stretch in the hamstrings.

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