Bedtime Exercise
People’s cortisol levels, the stress hormone, are off the charts. Everyone is stressed due to Covid-19 for different reasons. Are the kids going back to school or at they not? If they are, what does that look like? If they aren’t, how are we going to manage that? Am I going back to work? If so, am I safe? If not, am I ok financially? Am I going to get sick? Is someone I love going to get sick? Could someone I love actually die? Is my business going to make it through this? Am I going to have to shut down for good? How can I keep my staff and customers safe?
It is a lot to manage and an emotional roller-coaster.
Last week, we discussed exercises you can do from your chair throughout your day to help manage some of the aches and pains from extended sitting that many are experiencing due to our current scenarios. Today, we’ll review exercises you can do from your bed at the end of a long day or to start your day. We need to take the time to stop, breath and reset – our health depends on it.
This 5-minute plan can help minimize aches and pains, reduce tightness, improve circulation, reduce stress and calm your mind. Focus on slow, deep breathing while performing each movement.
Hip Flexor Stretch
Lie on your bed with your hips at the edge. Pull one leg into your torso and let the other leg hang off the bed towards the ground. Hold each leg for 30 seconds. You should feel this stretch in the front of your hips.
Glute/Hip Stretch
Lie on your bed, knees bent and put one foot over the other thigh. Then wrap your hands around one leg and pull both legs into your body. Hold each leg for 30 seconds. You should feel this stretch in your hips/buttocks.
Pillow Stretch
Lay out 2-3 pillows on your bed. Lie on your back over the pillows, with the pillows positioned at about the level of your shoulder blades. Stretch your arms over your head and relax and hold for 30 seconds. Then stretch your arms to the side, relax and hold for 30 seconds. You should feel this stretch in your chest, shoulders and upper back.
Deep Breathing
Take 2 minutes to focus on slow, deep breathing. Slowly breath in through your nose and out through your mouth. Think about relaxing all the muscles in your body. Think about starting at your toes, wiggling and then relaxing and working your way up your body as you slowly contract and then relax your muscles all the way up to your head. Become aware of your senses and observe what you hear, feel or see. Take a few moments to think about the people you love, the things you appreciate and are grateful for. Consider downloading an app like “HEADSPACE” or “CALM” that can guide you through a short meditation session each night.
Taking some time to wind down at the end of your day or to wake up before you tackle whatever comes your way, can enhance your overall health and reduce your stress levels – something we all could benefit from!
Yours in health & fitness,
Sherri McMillan
Note: As an avid Columbian reader, you can redeem a complimentary initial in person or virtual personal training appointment to help get you started. Email us for more details.
We Are Open!
Northwest Personal Training is NOW OPEN! We are SO EXCITED to see you! For Private Training, you’ll have the option to continue doing virtual training, outdoor training or training at the studio. For Group Fitness classes, you will be able to continue doing virtual online classes (live or saved) and we are also going to host some outdoor programming.
We specific safety precautions that we have in place so please watch this video where I explain everything we are doing to keep you safe.
Here is a link to our Reopening Protocol in detail so you can review closely.
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Sherri McMillan
Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.