For most of us, getting out of bed and getting started with the day can be a struggle. You’re groggy, you’re slow and you’re stiff. However, taking a few moment in the morning to do some quick stretches can really make the morning go a lot smoother. It need not take too much time out of your morning routine and it will raise your energy and get you moving like you never have in the early hours. These stretches are everything from your head down to your toes so your whole body gets loose and ready for the day ahead. Remember, stretches should never hurt and it would be wise to consult your doctor if there’s anything you think might be outside your comfort zone.
You can do this stretch while seated on the floor with you legs crossed, or if you prefer, in a chair with your feet flat on the ground. Place you right arm extended to your right knee or to the right side of your chair, then place your left hand on top your head and slowly tilt your head to the left. Use your left hand to gentle aid in the stretch. Make sure your posture is straight and that you’re not applying too much pressure on your next. After a comfortable 30 seconds of holding this position, repeat on the other side.
In a standing position preferably (if not, ensure your back is straight) begin rolling your shoulders back. To do this, without moving anything else, move your shoulders up, then back, then down, then back to where they starter. That amounts to one rotation. After doing this 10 times, repeat the stretch, this time going forward.
Get down on your hands and knees on your exercise mat. Then slowly move back and forth from an arching position to and rounded back position. The purpose of the stretch is to flex your whole back, from your lower back to just below your shoulders. In order to do this effectively and without hurting yourself go slow. It should take about four seconds total to do one cycle. Repeat the whole cycle five times.
Hook your two thumbs together and stretch your arms high over your head. Once you’re comfortably stretched upwards, roll your shoulder up as if you’re trying to get them to touch your ears. Lung forward on one leg while kneeling on the ground with the other leg. Stretch your hands upward, stretching them behind your back. Stand up from your lunging leg and repeat on the opposite side.
Kneel down on one knee (you’ll probably want something to cushion it a little). Plant your other foot flat on the floor in front of you. Stretching yourself forward, grab the ankle of your kneeling leg and pull it towards your lower back slowly. Let your leg rest, then down it again for 10 times before switching sides.
Stand with your right side next to a wall and your left side on the outside. Place your right hand on the wall, then lift your left foot up toward your backside. Grab your ankle with your right hand, holding it for 15 seconds as you keep you knees close together.