Feel exhausted, tired, and like you have very little to no energy when you wake up in the morning? Morning stretches can and will improve a person’s mood, energy levels, and overall lifestyle. Here are five-morning stretches you need should try to start your day!
1. Child’s Pose
This is a great stretch to start your day with, right when you wake up, and it’s very easy to do. Start in the kneeled position with your toes facing the surface. Sit back on your heels, feet together, and stretch your arms out as far as you can with your palms flat on the surface. By stretching your arms out, in front of yourself, as far as you can go, you will feel a nice lower-back stretch. You will also feel a neck stretch with a great stretch in your thigh muscles too. Hold this stretch for about ten to 20 seconds. If you are feeling up to it, and want to challenge yourself, you can extend your arms to your side with your palms facing upward. This morning stretch is a great way to start your day. Child’s Pose is simple, yet effective. You don’t have to get out of bed for this stretch and you can do it immediately when you wake up. This morning stretch is great because you can still get a nice stretch without exerting a lot of energy the moment you wake up in the morning. This morning stretch not only helps with a lot of back issues, but this stretch also sets the mood for your day as well.
2. Downward Dog Pose
The key to a good morning stretch is to clear your mind, slow down your breathing, and focus on stretching your body and your limbs. Downward Dog is the epitome regarding the morning stretch session. Start with both hands and knees on the ground. Arch your backside, without arching your back, into the air. Push your heels toward the floor without bending your knees. When done correctly, you will feel a burning sensation in your hamstrings and calves. You should hold this pose for about ten to 20 seconds or until you feel a burning sensation in your lower legs. This morning stretch gets your blood flowing and joints activated.
3. Butterfly Pose
There is nothing more important in the morning than stretching your legs, getting your joints activated, and clearing your mind before the start of your busy day. Morning stretches can and will help you do both. A simple stretch that anyone can do is the butterfly pose stretch. First, while sitting on the ground, place the bottom of your feet together while having your heels and toes touching. Use the inside of your palms to keep your toes touching. From the sitting position, with your feet together, push your knees toward the ground with your elbows. Hold this pose for about ten to 20 seconds. The objective of this morning stretch is to try to touch the ground with the outside of your knee. If done correctly, your legs should move slightly up and down, stretching your inner thighs, and activating your hip flexor muscles at the same time. This morning stretch is effective when it comes to stretching your hip flexors, glute muscles, taking pressure off your knee caps, and it should look like your legs are flapping like a butterfly’s wings.
4. Knee Tuck Pose
From the moment we wake up, we transition into a sitting upright position. A great aspect of a good morning stretch is that the stretch does not require a lot of moving parts. Knee Tucks are a very underrated morning stretch. Start either sitting, lying down, or standing, with your legs stretched out. Bring one knee towards your chest, as close as possible, and hold your knee with your arm. Keep the other leg straight, while pulling and bringing your knee towards your chest. Hold your bent knee for about ten to 20 seconds. Switch each leg after 20 seconds. This morning stretch gets your blood pumping, relieving any tension from your knee caps, activating your glutes, and helping any lower leg issues you may have been experiencing by taking the pressure off your knee caps. Another great aspect of this morning stretch is that you can do this particular stretch while still in bed trying to wake up.
5. Toe Touchers
Toe Touchers are a great morning stretch to get you ready for your busy day. You can do this stretch while sitting down or standing up. Start with your knees bent slightly, not locked, and reach your arms towards your toes. By bending from the waist, bending your knees slightly, try to touch your toes with the tips of your fingers. You will feel a nice stretch in your hamstrings. Hold this stretch for about ten to 20 seconds. Don’t become discouraged if you can’t touch your toes the first couple of times doing this stretch. Like everything in life, mastering this stretch will take time, repetition, and practice. When done correctly, you will be able to bend at the waist, with your knees slightly bent, and touch your toes with your fingers. If you are comfortable with this stretch, you can push yourself and go further than your fingers by touching your toes with the palm of your hand. This morning stretch pulls your quads, activates your muscles, and will burn when done correctly. Toe Touchers is a great morning stretch that will get you ready to conquer the day.
Morning stretches are so crucial to having a productive day. By stretching your limbs, activating your muscles, and clearing your mind, morning stretches will improve your mood, lifestyle, and overall well-being. These morning stretches are great because they don’t take too long to complete, about 10 to twenty seconds each, and after you will feel accomplished and ready to start your day. Are you going to try any of these morning stretches the next time you wake up? Do you have any other stretching recommendations we should know about? Tell us in the comments below!
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Hello! My name is Bryan Eglesia, and I am a Sports Writer/Digital Media Content Producer from the San Francisco Bay Area. I began my career as a contributor and reporter for the Reynolds School of Journalism in Reno, Nevada, where I developed many skills critical in Journalism and Sports Journalism. I'm passionate about storytelling in sports, through the spoken and written word, and I have a determined mindset to succeed in the Media Broadcasting field.