If you wake up feeling tense or tight, the best thing to do is give your body a good stretch. Stretching is a great way to wake up the body and improve mobility for the rest of the day. These stretches are simple and will not take up too much time in the morning. Keep reading for the best morning stretches for your body.
Bed Stretches
Before you even get out of bed, you can do some stretches to prepare your body for the day ahead. The cobra stretch is a simple way to start waking up the body. Lie on your stomach and place your hands flat on the bed under your shoulders. Lightly raise your chest and head while keeping your hips and groin on the bed. Flex your head as far back as it can go to feel the stretch a little deeper. You can also deepen the stretch my lifting your stomach as well. You must remember to keep your neck and shoulders relaxed during this position. Hold this pose for 15-20 seconds. When you are finished, slowly lower yourself back down to the bed. Another great stretch that can help loosen your body is flexing your knees to your chest. While laying flat on your back, bring one knee up to your chest. Hold it in place with your hands. If you would like a little more of a stretch, pull your knee tighter in with your hands. The opposite knee should be flexed straight in front of your body. Hold this pose for 20 seconds and repeat with opposite knee.
Sitting Stretches
There are also some stretches that can be done in the morning when you sit at your desk during work. The lumbar stretch is great for releasing the tension in your back. While sitting on the edge of your chair, plant your feet firmly on the ground. Slowly bend over, reaching your hand to your feet. Your back should have an arch. Hold this position for a count of 10. Repeat this for 5 times. Another stretch that can be done sitting is neck rotations. Remain sitting on the edge of your chair and rotate your neck in a circle. Try to touch your ears to your shoulders if possible. Rotate clockwise and then counter clockwise for 5 times in each direction. These 2 stretches will help the neck and back to be more flexible throughout the day while sitting at your desk for long hours.
Standing Stretches
Standing exercises can positively affect the entire body for the day. Even stretching a few times throughout the day can prevent afternoon sleepiness. The side stretch is simple. Place your feet shoulder-width apart and hold your hands above your head. Now, lean you body to one side as far as you can go, feeling a deep and satisfying stretch. Don't overdo the lean because you can be at risk of pulling a muscle. Hold this stretch for 10-15 seconds, then do the opposite side. The quad stretch is a great exercise not only for the morning, but before any physical activity as well. If you have trouble keeping balance, you can hold on to a wall or chair for this stretch. Place your feet hip width apart. Now, lift one leg back and grab it with one hand. You should be able to feel this within your hip and thighs. Hold pose for 10 seconds and then switch to your other leg.
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-Franki
