Monday Mojo for Caregivers – 5 Minutes of Morning Stretching
Hello and welcome to Monday Mojo for Caregivers. For any busy individual, it’s important to know some quick and easy ways to make yourself feel better, especially in the morning! Today, we’re going over a few stretches you can do in the morning that only take about 5 minutes. Do these stretches every morning as you wake up and be amazed by how much better you feel, no matter how tired or stressed you are.
- Side Twists
Lie on your back on the right side of your bed. Lift both knees into your chest, and then cross both over to the left side of your body. Let it hang slightly over the edge of the bed. Extend your arms in T-position, palms facing down. Turn your head to the right and gaze over to your right side to increase the twist. Bring your left hand to your right hip, and gently press your hip to the left to increase the stretch.
Stay like this for 30 seconds or more, feeling your spine lengthen and twist. Then use your abs to lift your knees back to center. Shift your body over to the left side of the bed and do this stretch with your right side (turning your head to the left). Stay here for at least 30 seconds and then lift your knee back up. Hug both knees into your chest to release your lower back.
- Cobra Stretch
This movement is helpful to stretch tight abdominal muscles and the lower back. Start by lying on your stomach with your legs extended and with palms planted on either side of your head with your forearms and elbows flat on the ground. Slowly, push your body upwards, so your weight is resting on your forearms. Be sure to keep your hips on the ground. Once you reach a comfortable position that gently stretches your abdominal muscles and lower back, hold for 10 seconds. Slowly return to starting position and repeat five times. If you have more flexibility in your lower back, try straightening your arms.
- Legs Up the Wall
You can do this pose almost anywhere — your room, by your desk, even while you’re still in bed. Inverting your body so your legs are elevated helps increase blood flow and improve circulation.
Sit down as close as you can to the wall. Lie down on your back, place your feet on the wall with your knees bent. You want to adjust your body so that your bottom is touching the wall, and then place your feet straight up, resting your heels on the wall. You can keep your arms by your sides, or by your head. Close your eyes and allow your entire body to relax, feeling gravity pulling you down as the wall supports you. Hold like this for a couple minutes. Once you’ve had enough, walk your feet down the wall. Roll your body over to one side with your knees bent, and rest your head on the inside of your arm, staying like this in fetal position for a minute or so. Then you can roll up onto your knees and come to a standing position. I hope these stretches help you.
To speak with us here at the Alzheimer’s Care Resource Center
Feel free to call us at (877) 760-9199. Thanks for watching today’s Monday Mojo for Caregivers and we’ll see you again next week!