When you wake up, you feel as rusty as an old cuckoo clock. You get up, drag yourself painfully to the coffee machine, then into the shower, and leave for work, not really awake. STOP. Your body needs a boost to get through your day effectively. Why not try a Morning Stretch Routine? These exercises will help you relax, de-stress, and boost your energy. Discover 5 morning stretches to do as soon as you get out of bed!
1 Morning Stretch Routine : Stretch your arms
Let’s start with a simple morning stretch to wake up gently. Sit cross-legged on the floor with your back straight. Inhale and raise your hands toward the sky. Join your hands and interlace your fingers, then turn your palms toward the sky. Lengthen your spine as much as possible by stretching upward, as if you wanted to touch the sky with your hands and head.
If possible, hold the position for at least ten seconds without tensing up. Do not stand up; remain seated cross-legged. This stretch will help you work on and maintain your flexibility and muscle tone.
2 Morning Stretch Routine : Shoulders and neck
Just like your hands, your shoulders and neck are particularly strained during the day. It is therefore important to stretch them properly to maintain good mobility and avoid tension during the day. Still sitting cross-legged, with your back straight and chin up, tilt your head to the left, as if you were trying to touch your shoulder with your ear.
If you wish, use your left hand to apply gentle pressure to your skull and keep your neck in place. Repeat this movement on the right side. Now it’s time to stretch your shoulders by making circular movements, one shoulder at a time. Start by making small rotations from back to front, about ten times, then repeat the movement by making circles backwards.
3 The back
Lie down on the floor (preferably on a gym or yoga mat for comfort) on your back. Place your arms outstretched and bend your knees to the right or left side. Press your chest firmly against the floor and look in the opposite direction to your knees. Hold this position for 30 seconds.
You should feel the muscles in your back and chest stretching. Repeat on the other side. Now you know everything about this exercise, which will help you relieve back tension and improve your posture.
4 The quadriceps
This stretch is designed to tone and lengthen your legs and chest. To begin: lie down and roll onto your right side. Then, extend your arm and place your head on it. Your legs should be straight. Grab your left foot with your left hand and pull it back toward your buttocks or lower back.
Hold this position for 15 to 30 seconds, then switch to the other side. Once you’ve stretched thoroughly, you can lie on your back with your arms open for a few seconds to finish relaxing before moving on to the last exercise.
5 Hamstrings
Your morning stretching session is almost over. All that’s left is to stretch your hamstrings: a great exercise for combating lower back and knee pain. These muscles, located at the back of the knees, are very easy to relax. Lie on your back, contracting your abdominals and pressing your lower back firmly against the floor, then lift one leg.
Place your hands behind your leg to keep it raised and straight for 30 seconds. Repeat with the other leg. That’s it! You are warmed up, wide awake, perfectly stretched, and ready to start your day!
Now you know five stretches to do in the morning. Keep in mind that yoga poses are mostly stretches. Done in the morning, they will help you get back into top shape. In addition to being beneficial for your body, they will also be beneficial for your mind.
Stretching is a great way to start the day. It is relaxing and helps your body regain its tone after a night’s sleep. Done every day in just a few minutes, it loosens up your muscles and joints. If you incorporate it into your morning routine, you won’t be able to do without it!
