Stiffness in the body and tightness in the waist and back when getting up in the morning are common problems faced by many modern people. Japanese Pilates coach "Minori Sawada" recently shared a set of morning Pilates exercises that can be completed while lying down. It only takes a few minutes to wake up the body and start an energetic day.

Japanese media "Asahi Shiki" reported that as modern people sit for long periods of time and have poor posture problems, muscle stiffness in the morning has become a health concern. Coach Sawada pointed out that by completing simple releasing and stretching movements on the floor, it can not only improve the mobility of the hip joints and back, but also prevent back pain, achieving the dual effects of stability and relaxation.

The six steps of stretching shared by Coach Sawada are as follows:

1. Relax your waist

Hold your knees and chest, gently rock your body left and right, turn your head in the opposite direction, and loosen the tightness in your lower back.

2. Relax the hip joints

Open your legs until they are as wide as the ends of the yoga mat, and move your knees left and right to keep your pelvis stable.

3. Activate the core

Grasp the back of the thighs with both hands, push each other and exhale to stand up to a semi-sitting position, activate the abdominal muscles and waist stability.

4. Left and right balance

Repeat 2 to 3 times on both sides of the legs to ensure body balance.

5. Stretch your legs

Keep your legs close to your chest and rotate your ankles at the same time to stretch the back of your thighs and calves.

6. Ending stretch

Once again, place your hands on the back of your thighs, use your abdominal muscles to slowly sit up, and complete the stretch of your lower back.

This set of movements mainly targets the three major parts of the hip joint, waist, and back. It can promote blood circulation, awaken deep muscle groups, and reduce tightness and fatigue after sitting for a long time. Combined with natural breathing, it can improve abdominal pressure and core stability. It is suitable for beginners and office workers to practice every morning.

Coach Sawada emphasized that this set of Pilates does not require equipment, or even leaving the bed. It only takes a few minutes to gently wake up the muscles of the whole body, so that the morning will no longer be stiff and heavy, and you can greet the new day with a relaxed and stable body and mind.