Morning exercises – what you need to know about it so that it brings joy and a positive effect?
Firstly, these two concepts should not be confused – morning exercises and physical training. Morning exercise aims to speed up the body’s recovery after sleep, increase overall tone and mood, eliminate drowsiness and lethargy. Morning exercises are not intended to train the body.
Secondly, morning exercises should consist solely of exercises for flexibility, mobility, and breathing. Morning exercises are designed to increase the flow of blood and lymph, activate metabolism and all life processes, and eliminate congestion after sleep. Morning exercises exclude the use of exercises for strength and endurance.

Thirdly, morning exercises allow you to use sitting and lying down as starting positions. That is, you can start doing morning exercises without getting out of bed. Morning exercises prescribe everything to be done slowly and without sudden movements. Morning exercise, or rather, its load and intensity should be much less than in daytime workouts. In general, morning exercises should not cause fatigue. After all, the body has not yet fully woken up and cannot work with full dedication.

So, here are the exercises that morning exercises offer:
• calm walking with calm breathing (1 minute);
• put your feet shoulder-width apart, rise on your toes and raise your arms through the sides up and down with inhalations and exhalations (2-5 times);
• feet shoulder-width apart, make rotational movements of the head, tilt it to the right and left, forward and backward, to the shoulders (2-5 times);
• spread your legs shoulder-width apart, raise your right hand up and stretch to the left, take your left hand behind your back or put it on your belt (2-5 times with each hand);
• feet shoulder-width apart, arms straighten parallel to the floor, turn the upper body to the right and left (2-5 times in each direction);
• leave your feet shoulder-width apart, lean forward and backward (2-5 times in each direction);
• swing legs back, forward and to the side (2-5 times with each leg);
• sitting on the floor, straighten your legs, grasp your toes with your fingers (2-5 times);
• lying on your back, bend your knees, turn so that your knees touch the floor (2-5 times with each leg);
• standing on all fours to bend and bend the back (2-5 times);
• sitting on heels, stretch your arms along the floor forward (2-5 times);
• sitting on the floor, spread your straight legs wide, stretch forward, then to one, then to the other leg (1 minute);
• put your feet shoulder-width apart, make circular movements with your shoulders, and then with straight arms (2-5 times);
• “scissors” with hands in front of you parallel and perpendicular to the floor (2-5 times in each plane);
• put your feet together, bend your arms in front of your chest, make jerky movements bent and straight for two counts (2-5 times);
• sit-ups at a calm pace (2-5 times);
• calm jumps on one leg, then on the other, then on two together (1 minute);
• calm running with transition to walking (1 minute);
• put your feet shoulder-width apart, rise on your toes and raise your arms through the sides up and down with inhalations and exhalations (2-5 times)

To achieve the best effect, morning exercises should end with water procedures: wiping or showering.