Do you wake up tired in the morning? Are you so stiff that you can barely get out of bed? Stay with me and discover 3 great habits that will help you start the day full of energy. The morning is the most important part of the day, when you start the day well it is more likely that the afternoon and evening will end in the same way, and that you will go to bed feeling like you had a great day. The first thing you should do as soon as you wake up is drink water. 70% of your body is made up of water, an essential element for your body to function properly. During the night, you can go without drinking for 6 to 8 hours, drinking one or two glasses of water to recover is a good way to wake up your body, and give it what it needs. You can add a little squeeze of lemon, a great complement as it contains vitamin C, very useful for brain function and the immune system. Next I recommend doing a small exercise routine. When you wake up your body is usually quite stiff, these small exercises will help you warm up your muscles and joints. Start standing near a piece of furniture and squat down, bending your knees as much as possible. You should be able to hold the position without lifting your heels off the floor. If you can't because you fall backwards, simply hold on to the piece of furniture. Transfer your body weight between your two legs rhythmically for about 60 seconds. Then sit down and place your legs in front of you. Support yourself with your arms and separate your feet more than hip-width apart. Perform lateral movements with your hips, trying to reach the floor with your knees on each side, rhythmically. Work on hip mobility for 60 seconds. Then lean forward until you are on all fours. Start by sitting on your heels, stretch your spine by bringing your arms as far forward as possible, hold for a few seconds, return to all fours, and extend your spine by bringing your pelvis towards the floor to finish with the cobra. Move the entire spine in flexion and extension slowly and in a controlled manner. Spend around 2 minutes on this exercise, so that you can easily mobilise your entire spine. As a final exercise, sit on a stool. The lower the stool, the more difficult the exercise will be. Bend forward and place the palm of your hand on the floor. Rotate and bring the opposite arm towards the ceiling without lifting the other hand off the floor. Hold for a few seconds, return to the starting position and repeat with the opposite hand. Perform the exercise for 60 seconds. If you feel strong after completing this last exercise, you can place your hands on your feet and your elbows on your knees. Separate your elbows by pushing your knees to perform a pleasant stretch of the adductors, hold for another 30 seconds and relax. In just 5 minutes we have managed to mobilise the entire spine and reduce back stiffness. An essential little routine that can change the course of the day if you work hard. The last thing you should do every morning is have a healthy breakfast. Avoid super-processed products such as pastries or cereals. Try to limit your sugar intake, and buy more natural products like oatmeal. Mix it with water or milk and add some berries for extra flavour. Oatmeal has many important minerals and vitamins, improves bowel function and is a good source of non-animal protein. It is also a complex carbohydrate, so it is digested slowly without raising blood sugar levels too much. Fruits, especially berries, are great for giving your body more important nutrients like vitamins and antioxidants. If you have the time and desire to finish breakfast, you can repeat the 5-minute routine again for even better results. Okay, friends, here are my three essential tips to start your day off right. Just spend 5 minutes on your body in the morning, and I assure you that after a few years you will notice the difference. Drink plenty of water, especially in the morning, and avoid super-processed foods. If you have come this far it is because you are enjoying the video, because it is being useful to you, or because you are in love with this bald spot, subscribe so you can see it more often, and share the video with those who need it. If you are looking for personalized attention, and an exercise program to solve your injury, you can contact me on my new platform, www.fisioterapiatualcance.com, so I can take care of your case personally. Greetings, I hope to see you in the next video.