Workout in bed ?

You all must be wondering about this ,huh?

Do you wake up every morning feeling so tired and lazy to do nothing ? Do you have headaches and neck and shoulders pain ?

Well you better follow this 10 minutes daily routine workouts for better health 

Doing the wake-up workout

There are eight exercises in all. Seniors can replace jumping jacks with brisk walking or marching, and modify some of the other exercises depending on their endurance levels. 
Start warming up in bed with deep breathing exercises and trunk twists. Inhale deeply and expand your lungs as much as you can. Exhale slowly and repeat. For trunk twists, turn your hips and left leg to the right while pulling your upper body back towards the left. You should feel the stretch around the core muscles. Repeat on the other side. You can have a light snack like a slice of toast or a glass of juice before the workout, but if you have a heavy breakfast, wait two hours before exercising. 
If you have a pre-existing medical condition, please check with your doctor before starting these exercises.

1. Jumping jacks (for warm-up and cardio)

• Stand with your legs together and your arms by your side. 
• Jump, spreading your legs and arms. 
• Do for one minute, warming up slowly, before building up speed to get your heart rate up.     

For seniors: Brisk walking or marching on the spot

• Walk or march briskly on the spot for one minute instead of doing jumping jacks.

3. Quadricep stretch (for flexibility

• Hold on to something stable such as a sturdy chair. 
• Stand on one leg and hold the other leg up with your hand. You should feel a gentle stretch at the front of your thigh. Try to bring your heel up to your buttocks. 
• Stretch each leg twice and hold each stretch for 20 seconds.

4. Hamstring stretch (for flexibility

• Sit at the edge of a chair. 
• Stretch one leg and bend your body forwards from the hips, but keep your back straight. You should feel a gentle stretch at the back of your thigh. 
• Stretch each leg twice and hold each stretch for 20 seconds.

5. Wall squats (for strengthening muscles in the thigh and buttocks)

• Lean against the wall with your feet pointing forwards and shoulders straight, touching the wall. 
• Slide down the wall till your thighs are parallel to the floor. 
• Keep your back against the wall and ensure your knees are not past your toes when you lower your body. 
• Revert to the starting position. 
• Do three sets of 10.

6.Front planks (for strengthening trunk muscles)

• Lying flat, face downwards on a mat, lift your body up using your toes and elbows. Keep your body as straight as possible. 
• Hold for 20 seconds and return to the original position. 
• Do one to three times.

For seniors: If you cannot hold this position, try an easier version by doing it on an incline. 

• For example, prop your arms on a sofa and raise yourself up from the knees, not toes. Otherwise, eliminate this exercise from your workout altogether.