15 minutes in the morning to relieve muscle tension for those who are too lazy to exercise.

SKĐS - After waking up from a night's sleep, if you feel sore and have muscle stiffness, simply spending about 10-15 minutes doing light exercises in the morning can help increase blood circulation, reduce muscle stiffness, and improve body flexibility.

Why should you exercise right after waking up?

When you sleep for many hours, your muscles and joints are in a static state, blood circulation slows down, leading to muscle tension and aching joints in the morning. Gentle exercise offers practical benefits:

• It increases blood circulation and delivers oxygen to muscle tissues more quickly.
• Release tight muscles in the neck, shoulders, lower back, and calves.
• Stimulates synovial fluid secretion, improving range of motion.
• It awakens the nervous system, providing natural alertness without the need for caffeine.

It should be noted that these exercises are only intended to help reduce general fatigue and cannot replace a doctor's treatment plan for people with chronic musculoskeletal conditions or severe injuries.

When you lie down to sleep for many hours, your muscles and joints are in a static state, blood circulation slows down, leading to muscle tension and bone aches in the morning.

3 gentle exercises to do after waking up to reduce muscle tension.

1. Calf stretching exercise against the wall

This exercise is especially helpful for people who frequently stand for long periods, walk a lot, or experience cramps and heaviness in their legs at night. The stretching helps to soften the gastrocnemius muscles and increase ankle flexibility.

These exercises are helpful for people who frequently stand for long periods, walk a lot, or often experience leg cramps or heaviness in their legs at night.

How to do it

• Stand facing a wall or a solid, flat surface.
• Place your left foot forward, and extend your right leg straight back.
• Both feet are pointing straight forward, with the heel of the back foot touching the floor.
• Place both hands on the wall at shoulder level for balance.
• Slowly lean forward and bend your front knee.

At this point, you will feel a noticeable but comfortable stretch in the back of your calf, without any sharp pain.

Execution time

Hold the position for about 20-30 seconds. Repeat 2-4 times on each side.

Note

• Do not lift your back heel off the ground.
• Avoid overstretching that may cause pain.
• Breathe slowly and evenly.

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Maintaining this exercise routine regularly can help improve lower body flexibility and provide a smoother start to the day.

2. Plank position on the floor

Plank exercises help activate the entire core muscle group, including the abdominal muscles, lower back muscles, and gluteal muscles. A strong core plays a crucial role in spinal stability and improved posture.

How to do it

• Lie face down on the floor or exercise mat.
• Rest your elbows at a right angle directly under your shoulders.
• Stand on your tiptoes and lift your body off the ground.
• Keep your body in a straight line from head to toe.
• Tighten your abdominal muscles slightly and breathe evenly.

Execution time

Beginners can hold it for 10-20 seconds. Then gradually increase it to 30-60 seconds depending on their ability.

Note

• Avoid arching your back or raising your buttocks too high.
• You should exercise on a stable, flat surface, avoiding exercising on a bed or soft mattress.
• If you experience significant back pain, stop the exercise and check your posture.

Plank exercises are not a cure for back pain, but they can help improve core strength and spinal support when performed correctly.

3. A series of yoga poses to open the chest and hips.

The combination of gentle yoga postures and deep breathing helps to soften muscles that have become stiff after a long night, while also improving flexibility in the spine and hip joints.

How to do it

• Kneel on your heels.
• Slowly bend forward.
• Forehead touches the floor or exercise mat.
• Both arms can be extended forward or placed along the sides of the body.

Benefit

This posture helps to gently relax the back, shoulders, and hips, creating a sense of calm and relaxation for the body at the start of the day.

The child's pose gently relaxes the back, shoulders, and hips, creating a sense of calm and relaxation for the body at the start of the day.

How to do it

• Place your hands and knees on the floor.
• When inhaling: arch your back slightly and lift your head.
• When exhaling: arch your back and lower your head.
• Repeat the movement slowly, in rhythm with your breathing, about 5-10 times.

Benefit

This exercise helps to make the spine more flexible, reduces stiffness in the back, and improves coordination between breathing and body movement.

How to do it

• Stand upright, hands on hips.
• Slowly rotate your hips in small circles.
• The direction changes after a few beats.

Note

• Only rotate within a comfortable range. Do not perform the movements too forcefully or too quickly.
• This exercise helps warm up the hip joint area and supports increased flexibility in the lower body.

A few things to keep in mind before your morning workout.

To avoid injury and help your body adapt better, you should:

• Do some light warm-up exercises for a few minutes before exercising.
• Perform the movements slowly and with control.
• Do not attempt to overstretch.
• Stop exercising if you experience increased pain or dizziness.
• People with conditions such as herniated discs, arthritis, spinal injuries, or chronic pain should consult their doctor or a physical therapist before starting any exercise program.

Simple morning exercises can offer many benefits if done regularly . Not only do they help reduce muscle aches and improve flexibility, but early morning exercise also contributes to improved mood, increased alertness, and positive energy for the entire day.

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Source: https://suckhoedoisong.vn/15-phut-buoi-sang-danh-bay-cang-co-cho-nguoi-luoi-van-dong-169260515184812895.htm