“Lazy stretch” - the best simple way to start your day

We call these stretches “lazy stretches” because you don't even need to leave bed to do it when waking up.

Here's how to do it :
The idea is to stretch your spine and prepare it for movement before starting your day. While laying in bed or on the floor

• An important thing to do at the edge of every movement is taking a slow and deep inhale through your nose and exhale slow and deep through your mouth.

• Do not use your hand, we want maximum use of your back muscles

1.
Bend both knees so feet flat while back straight on the floor/bed 
Lower both knees together sideways all the way so they touch the floor. Now do the other side.

Remember, when you get to the maximum stretch you can, that's the time to inhale slowly and deep through your nose and exhale slowly and deep through your mouth.

2.
One leg - stays straight while resting on the floor.
Other leg - knee bent, foot flat on floor on the outside of the other knee (cross legs).
Lower your bent knee toward the floor as much as you can.

Remember, when you get to the maximum stretch you can, that's the time to breath deep and slow.

Now switch legs and do the other side.

3.
Bent one knee so foot on the floor.
Other leg bent so knee sideways and foot rest on top of the other knee.
Lower your foot and other side knee toward the floor as much as you can.

Remember, when you get to the maximum stretch you can, that's the time to inhale slow and deep through your nose and exhale slowly and deep through your mouth.

Do the other side.

4.
Bend both knees up so that your back is flat on the floor/bed, your knees toward the sky (90 degree angle between your back and hips), and your calves are 90 degree to hips. So your body is kind of creating the letter Z

Without using hands/shoulders/elbow !

Slowly lower your knees sideway all the way to the floor. Do the same on other side.

Remember to breath slow and deep everytime you get to your max stretch.

5.
Bend both knees as high as you can toward your chest so you'll get a nice arch stretch on low back. Then put both hands on top of each other under your lower back (sacrum area).
Slowly bring your feet back to the floor. That will create a small opposite arch in your low back.
Lift your knees toward your chest again and locate both hands an inch higher on your spine. Slowly bring your feet back to the floor.

Bring your hand higher a few times until you cover your tail bone, sacrum, low back, and mid back.

* Pay attention not to use your hands and elbows to balance and help yourself while lifting and stretching. We want a full challenge and stretching, not cheating and helping ourselves with other muscles.

If you have questions or feedback on the written above, please contact us +17077799872 Info@margoalv.com