Age is just a number in a passport
10 minutes: step-by-step scheme from the academician
1. Stretches in bed (1 minute)
We give the body a chance to wake up: we carefully stretch the spine, activate the skin and joint receptors.
2. Calm bends with breathing (2 minutes)
We stand up: on inhalation, bend forward, on exhalation – return. The lungs fill, the capillaries are activated.
3. Joint movement (3 minutes)
Circular movements of the neck, shoulders, pelvis, knees. No rush, just paying attention to the sensations. Half a minute on each zone.
4. Exercise “Pump” – light squats (2 minutes)
We squat shallowly, when exhaling – at the bottom point. This helps the circulation of lymph and blood, eliminates morning swelling. 5–10 repetitions without tension.
5. Ear, foot and face massage (1 minute)
We stimulate important nerve points. We help the body finally wake up.
6. 10 deep breaths with upward pull (1 minute)
The final step. Balances breathing, blood pressure, and general condition.
What happens in the body during this time?
Blood circulation is enhanced by 30–40%;
Cortisol levels drop;
Insulin sensitivity improves;
The feeling of heaviness in the head disappears;
The centers of balance are activated;
Reduces anxiety.
The body seems to say, “Thank you for paying attention to me.”
“If you take 10 minutes for yourself every morning, you won’t need medication, a psychologist, or a fitness instructor,” the professor said with a smile.
How to incorporate it into everyday life
When you wake up, don’t reach for the phone.
Lay out a mat in advance.
Do the exercises for at least three days in a row – on the fourth day you will start on your own.
You can play some soft music or just enjoy the silence.
Most importantly, don’t rush and don’t try to “give it your all.” This is not a competition, but a setup.
