Spring is finally here! I’ve always found it easier to stay in shape when the weather gets nicer, but when spring comes around often allergies come too. When you’re feeling sick, the last thing that you want to do is exercise or move around. But it’s important to at least do a little activity, even when you’re sick, to keep yourself from getting off track.
Here are some simple, easy stretches that you can do while laying in your bed! These different yoga positions will help you improve your circulation, improve digestion and boost your immune system to get you feeling better and stronger more quickly.
Arm reach: While laying in bed, keep your arms by your sides. Take a deep breath and reach your arms straight up towards the ceiling and even overhead. Exhale and lower your arms back down towards your sides. Repeat as many times as you’d like. This exercise will help get blood flowing and keep your joints mobile. This is also a “moving meditation” which will help connect your mind, body and breath to help calm down the nervous system.
Hamstring Stretch: With your back on the bed, bend your knees with your feet touching the bed. Hold on behind your right leg (you can do this either behind your thigh or if you can reach, behind your shin or toes). Pull your leg closer to you and feel a stretch in your hamstrings. Repeat on your left leg.
Glute Stretch: Lie in bed with your knees bent and your feet on the bed. Cross your right ankle over your left knee. If you don’t feel anything in your right glute, pull your left leg closer to you and hug it in towards your chest. Repeat on opposite side
Lunge Stretch and Strengthening Exercise: Stand up and step your right foot 3 to 5 feet in front of the left foot. Bend right knee over right ankle and press back through the left foot, stretching your groin area on the left side. To turn this stretch into a strengthening exercise, bend both knees and hold for 10 seconds before repeating.
Wall Push Ups: Stand with your feet at least 2 feet from the wall (further if you want to make it more difficult) Places your hands flat on the wall in front of you, fingers spread wide, hands shoulder height. Lean forward towards the wall, bending your elbows, and then push back up to straight arms. Repeat as many times as you’d like.
Take a Walk: Just going outside briefly to grab the mail or walking down your street and back not only helps your body, but also improves your mood.
Stephanie Mansour from Step It Up with Steph helps women lose weight and feel confident in their skin! She's been seen on Dr. Oz and CNN. Join her FREE online challenges that focus on her four pillars of health: physical, nutritional, emotional, and spiritual. Go to www.StepItUpwithSteph.com to sign up today!