BRIDGE: Awakening /Mobility
The alarm rings - it’s time to get up. While lying in bed do a bridge stretch. Repeat 4 to 6 times.
ROLLING: Spine Mobility
Repeat roll 3 times. Every morning you drink coffee or tea. While standing next to the stove waiting for the water to boil, assume a neutral position and slowly do a roll. A reminder to keep a neutral position and roll slowly: straight back, keep shoulders away from ears, blades directed to seated section and ribs towards pubic bone, and pull gently forward then to middle. Awakening and mobility. Do 3 rolls and your water is ready for coffee or tea and continued body awakening.
Engages shoulders and waist muscles, groin and lower orientation, stomach, back, pelvic area and overall core. This exercise can be accomplished by persons who suffer herniated disc.
There are a few endurance variations, for this one turn for support from palms and fingertips. Hold for one minute.
ENJOY EVERY DAY!
Text: Nadja Hadzistevic
Foto: Milan Vojvodic
Translation: Katarina Paunovic