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Wake Up! Exercises to Get You and Your Kids Awake in the Morning - pg. 2
by Tracey Mallett
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Next, place your arms to the side of the body at shoulder height, palms facing downward. Bend the right knee toward your chest and gently hold on to the right knee with the left hand. Draw the right knee across the midline (left side) of the body and twist the torso to a point which feels comfortable. At the same time, turn your head to the opposite direction of the bent leg looking toward the right hand. Hold this lower spine stretch and gently breathe for about 30 seconds. Repeat on the other side.
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Out of Bed
To get my kids going in the morning I sometimes play fun music to give them a little energy boost. Kids love to move their bodies, even first thing in the morning. It's an instant pick-me-up!
Quick Stretches for Mom and kids
The following stretches stimulate the nervous system and open the many channels of the body - especially the main channel, the spine - so that energy can flow freely and reduce stress. Also, by taking deep breaths throughout, the stretches will increase oxygen uptake, gently awaking the body.
1. The Mermaid
Little girls love this! For the boys I call it The Merman.
Muscles Stretched: Obliques (waist), lower spine and hips.
Sitting tall with both knees bent to right side of body, resting on both sit bones. The right hand is resting on right ankle and the left hand is extended straight up to the sky level with your left shoulder.
Inhale and reach up and over to the right side (legs) and turn your focus toward the sky, opening the heart center (chest upwards). Hold this stretch for 30 seconds and repeat other side.
Keep equal weight on each butt cheek.
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Starting A Fitness Routine After Having A Baby
Exercising for Two
Walking the Dog: Pairing Up for Exercise
Teach Kids to Be Active
About the Author:
Tracey Mallett is an internationally-recognized certified personal trainer and sports nutritionist. She is the author of Sexy in 6: Sculpt Your Body with the 6 Minute Quick Blast Workout. Tracey is the creator and star of the "3-In-1 Pregnancy System," for pre- and post-natal mothers. Her newest videos are "Renew You" and "Super Body BootCamp." A proud mother of two, Tracey, now lives in Los Angeles. Visit her website for more information.
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