Stretch and move
Here are three exercises to move your body in the morning. These can also be ideally integrated into everyday life.
1. Standing start
Stand upright, legs hip-width apart and slowly stretch your arms upwards. Take a deep breath. Slowly bend your upper body down while exhaling. At best, the fingertips touch the ground. Now let's get on all fours. Starting from this position, bring the body into plank position. Gently bend your head backwards.
With the next exhalation, carefully bend your head forward again, pull your legs up again so that we are back in all-fours position.
2. Cat-Cow
Mobilize the back muscles. Standing on all fours, arms shoulder-width apart, shoulders and wrists form a line. Elbows slightly bent. Now alternately round your back, tilt your head towards your chest and arch your back slightly and look ahead.
3. Knee-Elbow Touch
The starting position is again on all fours. Now the right knee is lifted forward and the left elbow backwards until the two joints touch. Then do the same exercise with the left knee to the right elbow. Exhale as each joint comes together and inhale as you move apart. Repeat this exercise 20 times on each side.
Finally, slowly straighten the body and come up to standing, vertebra by vertebra, breathing in deeply and exhaling as you lower your arms.
To avoid sore muscles, don't forget to stretch after exercise!
1. Front of the thighs
Lie on your side on the floor, bend your lower leg so that you can grab your heel and pull your ankle towards your bottom as far as possible. The hips should remain stretched. Repeat on the other side. Five times per side!
2. Back of the thighs
The starting position is the supine position. The right leg is bent. Now the thigh should be grasped with both hands and pulled slightly in the direction of the upper body. Hold this position for about 30 seconds and then do the same exercise with your left leg. Repeat this exercise twice.
3. Hip flexors
Stand up straight, step forward with one leg. The back leg bends so that the knee is on the floor. The front knee is bent at a right angle so that the knee does not extend past the toes. Now try to push the pelvis forward. The upper body should remain upright. Repeat twice on each side and hold the pose for a few breaths.
4. Move the trunk
This exercise is also very effective before skiing, as the body's center of gravity is constantly shifted when skiing and the back has to perform enormously.
Starting position is sitting on the floor with your legs stretched out and your torso upright. Now we bend the right leg and lift it over the left outstretched leg. The right foot then stands on the outside of the left thigh and is pushed slightly outwards.
You can find out why skiing is healthy in this article, which focuses on the cardiovascular system.
Have a nice day ;)
