Starting the day with a good stretch can be a great way to energize the body and mind. Stretching in the morning, before you start your day, can help to improve your flexibility, range of motion, and overall well-being.
Here are 10 easy morning stretches that you can do to wake up the body and mind.
- Neck Rolls
Begin by sitting or standing with your shoulders relaxed. Slowly roll your head in a circle, moving your left ear towards your left shoulder, then bringing your chin towards your chest, moving your right ear towards your right shoulder, and finally bringing your head back to the starting position. Repeat this stretch several times in both directions.
- Shoulder Rolls
Stand or sit with your shoulders relaxed. Slowly roll your shoulders forward, up, back and then down. Repeat this stretch several times.
- Torso Twist
Stand with your feet hip-distance apart and your arms out to the side. Slowly twist your torso to the right, keeping your hips facing forward. Hold for a few seconds and then repeat on the left side.
- Cat-Cow Stretch
Begin on your hands and knees with your wrists under your shoulders and your knees under your hips. As you inhale, lift your head and tailbone towards the ceiling, creating an arch in your back. As you exhale, round your spine and tuck your chin towards your chest, creating a “cat” shape. Repeat this stretch several times.
- Downward Dog
Begin on your hands and knees with your wrists under your shoulders and your knees under your hips. As you exhale, lift your hips towards the ceiling, straightening your arms and legs. Your body should form an inverted “V” shape. Hold for a few seconds and then release.
- Lunges
Stand with your feet hip-distance apart. Step forward with one foot and bend both knees, lowering your hips towards the floor. Push back to the starting position and repeat on the other side.
Stretch involving lower body
- Hamstring Stretch
Stand with your feet hip-distance apart. Place one foot on a raised surface like a chair or bench. Keep your knee straight and lean forward, keeping your back straight. Hold for a few seconds and then repeat on the other side.
- Quad Stretch
Stand with your feet hip-distance apart. Bend one knee and bring your heel towards your glutes. Hold your ankle with one hand and use the other hand to push your hips forward. Hold for a few seconds and then repeat on the other side.
- Calf Stretch
Stand facing a wall, with your hands on the wall and one foot behind the other. Keep your back leg straight and your front knee bent. Press your heel towards the floor and hold for a few seconds. Repeat on the other side.
- Child’s Pose
Begin on your hands and knees with your wrists under your shoulders and your knees under your hips. As you exhale, sit back on your heels and stretch your arms forward. Rest your forehead on the floor and relax your entire body. Hold for a few seconds and then release.
Conclusion
Incorporating these easy morning stretches into your daily routine can help to wake up the body and mind, improve your flexibility and range of motion and leave you feeling energized for the day ahead. Remember to breathe deeply and to hold each stretch for at least 20-30 seconds. These stretches can be done by people of all ages, and are a great way to start your day.
The Science behind Morning Stretching and its Impact on the Body
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