Rise and Shine
These four a.m. exercises (two of which are done in bed) will warm your joints and energize your body.
By Marianne McGinnis
2/2008
2/2008
What's your first impulse when the
alarm goes off on a frosty winter
morning? To push the snooze button
and duck back under the covers? If so-and if you're
late to work every morning because of it-try some
wake-up moves instead. Designed by personal trainer
Kathy Kaehler, these exercises improve your circulation
and boost your energy. "The moves warm your
joints and get your blood flowing, so you'll feel alert
and grounded all day long," says Kaehler, former fitness
expert for Today and author of Fit and Sexy for
Life (Random House, 2007). Do this 15-minute routine
regularly and you'll also notice increased flexibility
and strength-and fewer aches and pains.
You'll need a firm mattress. If your bed is particularly soft, lay a blanket on the floor for the first two moves.
Cat/Dog Stretch
Warms your back and abdominal muscles by
gently extending and rounding your spine.
- Get on your hands and knees on top of your bed-
your head should be in line with your neck, and your
back should be in a neutral position (neither sagging nor
arching). Make sure your wrists are directly under your
shoulders, fingers pointing forward, and your knees are
directly under your hips.
- Inhale and slightly arch your back, letting your belly
relax toward the mattress while pulling your shoulders
back and lifting your tailbone toward the ceiling. Gaze
forward, like a playful puppy.
- Exhale and round your back toward the ceiling while
tucking your chin and pointing the crown of your head
toward the mattress, like a stretching cat.
Do each move 10 times.
