Getting up and moving in the morning is not always easy. Right now, many of us have tostay at home because of the coronavirus pandemic. Some days you may wake up with a feeling of sluggishness, pain and tension, which may be due to less exercise during the day or long hours of work at the computer. Have you ever thought about doing stretches in the morning to gently ease yourself into the day? Some studies suggest that stretching, along with other forms of regular exercise, can help you relax, increase your flexibility, reduce lower back pain, and manage other health problems.
So start your day right by taking a few minutes every morning to stretch your major muscle groups. The following morning routine consists of:10 simple stretching exercises. You start lying in bed and end with your feet firmly on the floor - so you are ready for the day ahead. Hold each stretch for 15-20 seconds and repeat two to three times, especially if your muscles and joints feel tight.
Stretching exercises in bed
1. Knee to chest
While lying on your back, pull one knee towards your chest and hold it with your arms or hands for about 10 seconds. You should feel a comfortable stretch in your lower back. Then switch legs. If it feels comfortable, you can also perform this stretch by pulling both knees toward you at the same time.
2. Spinal rotation
In yoga this pose is called “Supta Matsyendrasana”. While lying on your back, lift one of your knees and gently roll it to the opposite side. Make sure both of your shoulders are always touching the bed. When the stretch feels comfortable, extend one arm to the side, keeping it in line with the shoulders, and slowly turn your head toward the extended arm. With your other hand, push your bent knee toward the bed. You should feel the stretch on the sides of your torso and lower back. Take a deep breath and repeat the exercise on the other side.
3. Cobra stretch
Lie on your stomach and position your hands directly under your shoulders. The legs are stretched out on the bed. With your elbows at your sides, gently lift your head and chest, keeping your hips and groin on the bed. If it feels comfortable, you can increase the stretch a little by lifting your stomach off the bed as well. Remember to relax your neck and shoulders. Hold the stretch for 15-20 seconds and when you are ready, gently lower yourself back down.
Stretching exercises while sitting
As soon as you feel more awake, you need to slowly get out of bed a little further.
4. Stretch your upper back
Sit on the edge of the bed and put your feet on the floor. Interlace your fingers and extend your hands forward, bending from your mid-back. Stretch forward with your hands at shoulder height. Let your head hang forward so that your chin pulls toward your breastbone. You should feel the stretch between your shoulder blades. Then move your arms straight back to shoulder height. Do 6-10 reps.
5. Stretch the neck
Relax your shoulders and gently lower your left ear toward your left shoulder, using your left arm to help you. Only stretch as far as feels comfortable. Hold the position for 15-20 seconds and slowly repeat on the other side.
6. Stretch your shoulders
Relax your shoulder blades back and down and extend one arm across your body. Gently increase the stretch by bending the other arm at the elbow and pulling it over the extended one. Hold for 15-20 seconds and repeat on the other side.
Stretching exercises while standing
Hopefully you are now feeling a little more awake and your eyelids are slowly starting to open. When you're ready, stand up and do the final stretches.
7. Lateral stretch
Stand with your feet hip-width apart and clasp your hands above your head. Gently tilt your body to one side so that you feel a deep stretch along the side of your body. Hold the position for 10-15 seconds and repeat the exercise on the other side.
8. Standing quadriceps stretch
Stand upright and hold onto the wall or a chair if necessary. The feet are hip-width apart. Reach back with your left hand and grab your left foot. Keep your thighs together and left leg in line with your hip. Feel the stretch in your left thigh and hip. Return to starting position and repeat with right leg.
9. Hamstring stretch
Stand upright and bend one knee slightly as if you were going to sit on the bed. Stand the other leg upright with your toes pointing toward the ceiling. Bend forward from the hips to feel a comfortable stretch along the back of the extended leg. Hold the position for 10-15 seconds and then repeat with the other leg.
10. Achilles tendon and calf stretch
Support yourself with your hands on a wall. The front leg is bent and the back leg is pushed straight. Gently press your heel toward the floor to feel a comfortable stretch in the back of your calf. Hold the position for 10-15 seconds and repeat the exercise with the other leg.
It's important to listen to your body every day and do these stretches at your own pace. Don't be discouraged if you're not very flexible at first. With regular exercise, your body should become more relaxed and you will be able to stretch the muscles a little more each day.
It is important that you only feel a comfortable stretch without pain. If you notice a sharp or stabbing pain while doing an exercise, it needs to be stopped for now.
If you have an injury, talk to your doctor or physical therapist first so they can recommend a stretching routine tailored to you.
And here is the morning routine again with all the exercises at a glance:
