Incorporate these morning exercises into your daily routine and start living better with hypothyroidism.
Begin with a lightweight to warm up (generally, 5 pounds) and begin with one to two warm-up sets.
Get into the starting position: Grab the dumbbells, one in each hand, with a closed grip and palms facing upward (back of your hands facing the front of your thighs). Extend your arms, keeping a slight bend in the elbow. Hands should be shoulder width apart. Stand straight with feet shoulder-width apart and a slight bend in the knees.
Begin the bicep curl by flexing, or bending, your elbow until your fist is approximately 4 to 6 inches away from the front of your shoulders. Repeat with the opposite arm, alternating each arm consecutively until you’ve reached a certain number of repetitions (such as eight curls with each arm) or you feel you’re nearing fatigue in the biceps. Depending on your exercise program, you may repeat this set, progressively increasing the number of repetitions, the weight you’re lifting, and/or the number of sets.
The elbow joint is the only part of the body that moves during this exercise. Do not swing your torso while lifting weight. Remain standing straight. Also, control the weight as it goes up and down. Exhale as you are lifting the weight and inhale as you bring the weight down to the starting position in a controlled fashion.
Get into the starting position: Lie down on your back with knees bent and feet flat on the floor. Keep hands behind your head, lightly touching the back of your head and neck. Your hands should be there to support yourself, but they should not assist with the actual motion.
Looking at the ceiling, slowly lift your shoulder blades off of the mat. Hold this position for one second. Slowly return back to the mat.
Perform three sets of ten repetitions, or until you feel your abdominal muscles are nearing fatigue. Each time you lift your shoulder blades off of the mat and return to the starting position, that’s one repetition.
Do not tuck your chin into your chest or flex your neck with the motion. You should feel your abdominal muscles as you lift your shoulder blades off of the mat. Exhale as you are lifting your body off of the mat and inhale as you slowly return to the mat.