Give Your Lazy Day A Healthy Start By Doing These 4 Stretches In Bed, Suggested By Rujuta Diwekar

Are you one of those women who either becomes too busy with work or doesn't feel like doing anything after waking up? If you answered yes, it is likely that you do not have enough time to exercise and often feel tired most of the day. However if you truly want to start your day off well, but don't want to or have the time to exercise, you can always do stretching exercises while lying in bed. These workouts are simple to perform and do not require much time. If you know which exercises to do and how to do them effectively, it can give you a boost for the day, making it more productive and healthier.

Rujuta Diwekar recommends four stretching exercises to get your day off to a healthy, energised, and productive start.

To perform these exercises, don't get up right away after waking up from your sleep. Rather, lie down for a few minutes longer and do some of the less time-consuming stretching activities suggested by celebrity nutritionist Rujuta Diwekar. Rujuta posted these exercises via an Instagram post in which she demonstrated and discussed the stretches. Along with the video, she wrote "4 stretches to make a great start to your day. To be done on waking up, either on your bed or on a mat".

You can watch the video here:

View this post on Instagram

A post shared by Rujuta Diwekar (@rujuta.diwekar)

Stretching connects you to your body and focuses your attention on your breath and body rather than the worries of the day. This body awareness helps to keep your mind fit, which promotes better sleep. Stretching also has potential physical benefits, such as relieving muscle tension and preventing sleep-disrupting agents.

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1st Stretch:

Bend your legs. You'll notice a little gap between your lower back and your bed. You have to minimize this gap.

Step 1: While keeping your legs bent, press your back down to the floor or bed so that there is no gap and your hand cannot fit between your back and the bed. Hold this position for 5 seconds.

Step 2: Repeat this for 4 more times: Push and hold.

2nd Stretch:

Step 1: Simply lift your one knee and pull it over your chest.

Step 2: Hold it there for 5 seconds. While doing this step, do not move your head. Keep it on the floor.

Step 3: Repeat the above steps with the other leg. Again hold for 5 seconds.

Step 4: Now, lift your both legs and pull it over the stomach. Make sure there is no gap between your back and bed. Also, do not lift your hips. Only your thigh should be against your stomach. Hold the position for 5 seconds.

Step 5: Now slowly release your legs down.

This stretch is called Pawanmuktasana. This stretching exercise is good for people who have constipation and gas problem. People with these issues should start their day with this stretch exercise as it will be really beneficial for them.

3rd Stretch:

Step 1: Simply press both your knees on one side.

Step 2: As you push both knees to the one side, make sure your shoulder stays in place. Keep your shoulder pressed to the floor/ bed.

Step 3: Stay in this position till 5 counts.

Step 4: Now repeat the same steps by moving the knees to the other side. Hold again for 5 seconds.

By doing this stretch, the side of your thigh and the back of the transverse muscles feel relaxed.

4th Stretch:

After doing these stretches, before getting up, you have to perform one last stretch.

Step 1: Stretch your legs, one after the other.

Step 2: Now think like someone is pulling your feet down and extend your legs as far away as you can from your hips.

Step 3: Now lift your arms and push them back as far away as you can. Again imagine as if someone is pulling you from your shoulders or wrists.

Step 4: Hold it like this: Legs down and arms up but everything is still on the bed. Hold for 5 counts.

Step 5: Relax for a few seconds and repeat the exercise one more time.

You will begin to feel a stretch all the way from your top thigh. You will also feel stretch on your abdomen and you will actually feel a separation.

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Quick Recap

Stretch 1:

• Bend your knees.
• Press your back down.
• Repeat 2-3 times.

Stretch 2:

• Pull 1 leg up.
• Repeat 2-3 tims.
• Pull the other leg up.
• Repeat for 2-3 times.
• Pull both legs up.
• Again repeat.

Stretch 3:

• Keep the knees bent.
• Drop your legs to 1 side. Don't let the opposite shoulder get up.
• Hold for 5 counts.
• Repeat the same on the other side.

Stretch 4:

• Extend one leg. Then the other.
• Pull yourself from the legs.
• Then stretch your arms up. So that your muscles feel the stretch.

How To Wake Up?

Don't just get up immediately, especially if you have a problem of BP, just post COVID recovery, Vitamin B12 deficiency, cough, cold, etc. Follow these steps:

• Bend your legs again.
• Then roll on one side.
• In this position, count backwards from 5 to 1.
• Then, while keeping your eyesight down, slowly get up.
• Considering you are sleeping in bed, extend your legs down. Continue looking down and count again backwards from 5 to 1.
• Then you look up and get up.

After these exercises you are ready to wake up and start your energised day.

These exercises won't take more than 5 minutes and yet after doing them, they will provide you with energy and stamina throughout the day. Spend a few minutes in the morning doing these stretches for a happy, energetic day.

I hope you'll follow these steps. Perform these stretches at home and let us know how you feel by leaving a comment on our Facebook or Instagram pages.

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