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Startseite » 4 Mobilisationsübungen für nach dem Aufwachen

4 Mobilisationsübungen für nach dem Aufwachen

Einleitung: Mobilisationsübungen zum Start in den Tag

Kennst du das auch? Nach 8 Stunden Schlaf und Liegen muss der eigene Körper morgens erst einmal wieder in Schwung gebracht werden.

Unser Physio-Coach Juliane hat hierfür 4 einfache Mobilisationsübungen vorbereitet, die Du jeden Morgen nach dem Aufstehen ganz einfach selbstständig durchführen kannst.

Danach steht einem fröhlichen und gesunden Start in den neuen Tag nichts mehr im Weg.

Die ersten beiden Übungen führst Du im Liegen aus und die letzten beiden Übungen sind für den Stand gedacht.

Los geht’s!

Erste Übung: “Beine zu Dir ziehen”

Wenn Du morgens noch im Bett liegst und wach wirst, kannst Du die Bettdecke weglegen und als Erstes Dein rechtes Bein anstellen und das andere Bein legst Du einfach mit Deinem Knöchel über Dein angestelltes Bein.

Dann nimmst Du Deine Hände und greifst in die rechte Kniekehle und probierst mal, das Bein weiter zu Dir heranzuziehen.

Versuche dabei, die Schultern unten und das andere Knie außen zu halten.

In dieser Position verbleibst Du ganz entspannt und nimmst 5 Atemzüge oder zählst bis 10.

Danach stellst Du das rechte Bein wieder ab und machst einen Seitenwechsel.

Die Übung spiegelverkehrt wiederholen.

Du spürst dann ein leichtes Ziehen im Oberschenkelbereich, je nachdem wie weit Du das Knie zu Dir heranziehst.

Zweite Übung: “In die Flanke atmen”

Du bleibst hierzu auf dem Rücken liegen und lässt Deine Beine angestellt.

Dann bewegst Du beide Beine zur Seite und die Arme gehen in die Gegenrichtung.

Den einen Arm kannst Du einfach auf dem Brustkorb liegen lassen, den anderen Arm einfach schön ausstrecken.

Versuche dabei, die Seite zu öffnen und in die Flanke zu atmen.

Auch diese Übung kannst Du gerne spiegelverkehrt wiederholen.

Dritte Übung: “Der Seitenneiger”

Nun zu den Übungen im Stehen:

Du überschlägst das rechte Bein und nimmst dazu Deinen rechten Arm, hebst diesen Arm und neigst Dich zur linken Seite.

Dabei solltest Du probieren, die Schulter offen zu lassen und Du kannst auch versuchen, Dich mit dem linken Arm am Bein hinunter zu bewegen.

Dadurch kannst Du die andere Seite erneut schön öffnen.

Wie immer: Entspannt dabei atmen.

Anschließend kannst Du die Übung in die andere Richtung wiederholen und das linke Bein überschlagen und den linken Arm nutzen, um Dich nach rechts zu neigen.

Vierte Übung: “Rund machen”

Du stellst Dich mit hüftbreiten Beinen hin und kannst Dich gerne auf den Knien abstützen.

Um die Wirbelsäule zu mobilisieren, versuchst Du dann einfach, Dich rund zu machen.

Hierzu den Kopf zur Brust hinunterneigen.

Danach den Kopf in den Nacken.

Und wieder rund machen.

Immer im Wechsel durchhängen und rund machen – und dabei gerne auch im Rhythmus atmen: Ausatmen, wenn Du Dich rund machst und Einatmen beim Durchhängen.

Zusammenfassung: Viel Spaß mit unseren Physio-Übungen!

Wir wünschen Dir viel Spaß mit diesen praktischen Mobilisationsübungen für jeden Tag, die Dir dabei helfen, den Kreislauf anzuregen und mit Schwung in den Tag zu starten.

Kontaktiere uns gerne, falls Du weitere Unterstützung beim Training brauchst und einen Coach, der Dich täglich oder mehrmals wöchentlich auf dem Weg zu einem gesünderen Lebensstil begleitet.

Wir freuen uns auf Deine Kontaktaufnahme!

Dein Team von Physioproaktiv Mitte

Lesen Sie auch:

Physioproaktiv

Die Physioproaktiv Mitte GmbH unterstützt dich nach dem Motto: „Bleibe und werde gesund“.Du profitierst von der Erfahrung und Kompetenz der Mitarbeiter, die schon mit über 6000 Patienten zusammengearbeitet haben.

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PHYSIOTHERAPIE

PHYSIOTHERAPIE

4 Mobilisationsübungen für nach dem Aufwachen

Inhaltsverzeichnis

Einleitung: Mobilisationsübungen zum Start in den Tag

Erste Übung: “Beine zu Dir ziehen”

Zweite Übung: “In die Flanke atmen”

Dritte Übung: “Der Seitenneiger”

Vierte Übung: “Rund machen”

Zusammenfassung: Viel Spaß mit unseren Physio-Übungen!

Physioproaktiv

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