We all know that morning workout is very beneficial to our health. Whether it is some aerobic exercise in the park or weight lifting in the gym, they can do wonders for your body. But most of us do not have the time to go for a long workout session in the morning. Some of us might wake up feeling sluggish and weak. Some people may have to prepare food for themselves and their families. Sometimes, it is just hard to work out after you wake up from bed for various reasons.
But not all types of exercise will take a reasonable amount of time from your busy schedule. You can always do some basic easy to perform stretches after waking up every morning. These ten easy to do stretches will work all of your major muscle groups. They will relax your muscles & joints and lessen the chances of potential neck or back pain.
Hold each of these stretches for 15-20 seconds and repeat two to three times. Take 10-second rest in between if necessary. If you hold each stretch for 20 seconds, rest 10 seconds in between and repeat every stretch for two times, it will take you around 20 minutes to finish this stretching routine.
10 Morning Stretches – To Help Kick-Start Your Day
10. Calf Stretch
First, put both of your hands on the wall. Then step back with one leg and push your heel towards the ground. This will stretch your calf muscle. Hold it for 15-20 seconds and repeat the process for your other leg.
9. Hamstring Stretch
Stand upright and bend one knee. Place your other leg outright while pointing your toes towards the ceiling. Bend forward from your hips, and you will feel a nice stretch to the back of your outstretched leg. Do the same for your other leg.
8. Standing Quad Stretch
Standing quad stretch is a little harder than other stretches on this list. First, stand up straight and bend your right knee behind your body. Hold your feet with your right hand. Keep your thigh lined up with each other. You will feel a deep stretch on your thigh. Do the same for your left leg. If you cannot balance yourself while doing this stretch, grab a chair or wall before doing the stretch.
7. Side Stretch
Stand with your feet hip-width apart. Then clasp your hand above your head. Slightly lean your body to one side and hold it. You will feel a deep stretch to the bottom of your body. The same rule applies to the other side.
6. Shoulder Stretch
At first, reach your one arm across your body and use the other arm to hold your hook and push it more in-depth. Follow the same steps for your other arm. This will stretch both of your shoulder muscles.
5. Neck Stretch
Relax your shoulder and move your right ear towards your right shoulder. Use your right arm to pull your head towards your right shoulder gently. Do the same for your left side. Pull your heads gently and stretch as far as it feels comfortable.
4. Upper Back Stretch
First, sit on your back and keep your feet flat on the floor. Interlock your fingers and reach your arms forward. Lean forward your middle back and then start to raise your arms to your shoulder level. Bring your arms over your head while bending your back backward. You will feel a gentle stretch on the side of your lats and between your shoulder blades.
Stretches in bed
3. Spinal Twist
Lie flat on your back. Slightly bend one knee and gently roll it over to the opposite side. Hold your knee with your hand. Keep both of your shoulders in contact with the bed. You can also stretch the other arm and slowly turn your head towards that arm. Do the same things for the other side of your body. You will feel a great stretch on the side of your upper body and lower back.
2. Knee to Chest
To perform this stretch, first, lie flat on your back. Then bring one knee closer to your chest and hold it down with your hands. Alternate between your knees to finish the stretch. If you get comfortable with this stretch overtime, bring both of your knees and hold them with your hands. This will save you some time. This stretch works on your lower back and hamstring.
1. Cobra Stretch
First, lie flat on your stomach. Place your hands flat beneath your shoulders. Then tuck in your elbow by your sides and raise your head and chest. Keep your hips, groin, and leg on the bed. If you feel comfortable in this position, then you can go a little deeper by lifting your tummy off the bed. Relax your neck and shoulder and hold the position for 15-20 seconds. After that, slowly lower back down. This will stretch your chest, abdominal, upper, and lower back.
Safety Measures before Stretching
You should always think about your health and safety before anything. Avoid these stretches if you are sick or injured. This may make your condition even worse. If you are pregnant, talk to your doctor before performing these stretches. Practice these stretches after you recover from your injuries and medical condition.
Remember, these stretches are not a replacement for your regular aerobic or weight lifting exercise. These are just to energize you early in the morning. You should find some time for daily exercise in the evening or at night.
These stretches may seem uncomfortable and a little bit awkward at first.
With regular practice, your body will become more flexible, and you will feel quite right while performing these stretches. These stretches will loosen up your muscles and joints. This will prevent your neck and back pain. If you are not sure about these stretches, talk to your doctor or physiotherapist, and ask them if this exercise routine has any use to you.