4 tips to be on top
1. Don’t skip breakfast. It must provide at least 30% of daily calories. On the menu: a hot or cold drink to rehydrate the body – a squeezed orange, tea or rosehip tea (rosehip fruit), for example, to fill up with vitamin C -, slow sugars (cereals or wholemeal bread) and proteins (egg, chicken, ham) to avoid fatigue.
2. End your shower with a jet of cooler water (but not frozen) for about thirty seconds. Even more radical: briefly apply an ice cube against your pulse, under your ears or behind your knees. Cooler, a spray of toning water on the body or even thermal water on the face. The “thermal shock” will boost you for the day.
3. Expose yourself to morning light. Brightness lowers melatonin (sleep hormone) levels. A good reason to open your shutters as soon as possible.
4. Start off on the right foot with a little do-in (or self-massage). In a seated position, Solia Artal, reflexologist, recommends pressing five times with your closed fist in the middle of the sole of the foot to awaken the solar plexus area.
Awaken the upper body
By observing a cat, we quickly realize that it takes the time to move from rest to action by calmly and carefully stretching each of its muscles! A reflex that many mammals have, and which we would do well to take inspiration from. Especially since we have a natural tendency to sleep curled up like a dog. This static position, with the back rounded for several hours, puts a lot of strain on the spine. As a result, the muscles of the back and neck can be contracted upon waking. The slightest sudden movement can thus lead to painful tension, or even a contracture.
To start the day gently, bring your alarm clock forward ten minutes, just long enough to do a few simple and gentle stretches. The seven movements that we suggest are to be practiced a maximum of five times each, inhaling on the stretch and exhaling on the release.
I release the tensions
To relieve tension in the back and neck due to a bad position during the night, lie on your side, legs bent. Extend your arms in front of you and open the rib cage by describing an arc with an outstretched arm. Remember to follow the movement with your head to avoid hurting your neck. Do not force and go as far as you can without locking the pelvis (the whole spine should follow the movement, dragging the upper knee along the lower knee).
I mobilize the side part of the bust
To open and mobilize the rib cage, as well as to free the shoulders which may be blocked upon waking, sit cross-legged, leaning on one hand. This position opens the hips and stabilizes the pelvis by creating a base. Raise the opposite arm above the head until the ribs “open”, thanks to a slight tilt of the bust. Gradually bend the elbow in support to increase the opening. Start on your steepest side, then go to the easiest and then back to the first side.
Soften the lower body
I untie the lower back
Sitting on the floor, knees and elbows bent, hands behind your thighs, slowly lower your chest as if you were putting your vertebrae one after the other on the floor. Let your hands accompany the movement along the thighs. Then go back up slowly, without jerking. Do not lock your feet and do not go too low, go until the movement remains easy. Keep your gaze horizontal and avoid tucking your chin into your chest.
I stretch my back
Standing, with a towel at arm’s length, use a mirror to form an outstretched arms-towel triangle. From this position, bend your knees a little and, without arching your back, bring your arms slightly backwards so as to stretch the pectoral muscles, which tend to stiffen. In the same way, lean to each side until you feel the stretch, but without forcing.
I soften my waist
Practice a slight twist of the upper and lower body to make your spine more flexible. If you can’t stand on one foot, stabilize yourself by keeping both feet on the ground. Arms horizontal (not higher), make a diagonal movement bringing the upper body and head to one side and the knee to the other. Look for opposite directions between the ground and the head to stretch the spine. Then place the palms of the hands towards the sky to open the shoulders.
I loosen the leg muscles
To relax the often contracted thigh flexor muscles, lie on your back with your legs bent. First straighten one leg, stretching it gently, as if you wanted to touch an imaginary wall, then bend it back. Hold the knee of the other leg with both hands so as to create a base with the back. Remember to keep your neck and back flat on the mattress, using pillows, if necessary, to fill in the hollows. After three or four times, switch legs.
