Wake Up Feeling Refreshed: 9 Morning Stretches to Boost Your Day
Are you tired of hitting the snooze button every morning? It’s time to shake off that grogginess and start your day on a high note. Morning stretches can help increase energy, reduce muscle tension, and set a positive tone for the rest of the day. Here are 9 simple yet effective stretches to get you moving.
Get Moving with These 5 Morning Stretches
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Cat-Cow Pose: This classic yoga pose relieves tension in your spine, abs, and back. Start on all fours, then curl your toes under and tilt your pelvis back, gazing upward. Round your spine like a cat, then move back into cow. Repeat 5 times.
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Seated Side Stretch: Open up your chest and shoulders with this simple stretch. Sit with your left arm reaching for the sky and your right hand next to your right hip on the floor. Gently lean toward your right hand, pulling your left arm over your head. Hold for 5 deep breaths and repeat on the opposite side.
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Standing Forward Bend: Stretch out your spine, glutes, and hamstrings with this standing forward bend. Stand with feet hip-width apart, then hinge at your hips and let your hands fall wherever it’s comfy. Hold for 5 breaths and slowly rise back up.
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Tricep Stretch: Get your arms ready for the day with this tricep stretch. Stand with your feet shoulder-width apart, then extend your right arm across your body and hook your left arm around your right elbow. Gently pull your right arm closer to you and hold for 5 deep breaths. Repeat on the opposite side.
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Standing Quad Stretch: Loosen up your legs and hips with this standing quad stretch. Stand with feet hip-width apart, then grab your left foot behind you with your left hand. Keep your thighs aligned and your left leg parallel with your hip. Hold for 5 deep breaths and repeat on the opposite side.
Stretch from the Comfort of Your Bed
If you’re not ready to get out of bed just yet, don’t worry! These 4 stretches can be done from the comfort of your bed while your coffee brews.
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Knees-to-Chest: Stretch your hips, lower back, and spine with this knees-to-chest stretch. Lie on your back with your knees bent and arms at your sides. Slowly lift your knees toward your chest and grasp them with both hands. Hold for 5 deep breaths.
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Two Knee Spinal Twist: Twist and shout with this spinal twist! Lie on your back with your knees bent, then bring them together and raise them toward the sky. Slowly lower your knees across the left side of your body until they rest on the bed. Hold for 5 breaths and repeat on the opposite side.
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Child’s Pose: Slide into child’s pose for a gentle stretch of your back, hips, pelvis, glutes, and hamstrings. Kneel on your bed with your toes, knees hip-width apart, and palms resting on your thighs. Slowly lower your torso between your knees and extend your arms out by your ears. Hold for 5 deep breaths.
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Cobra Pose: Stretch your lower back, arms, glutes, and torso with this cobra pose. Lie on your stomach with your hands pressed beneath your shoulders. Gently raise your head and chest while keeping your hips and pelvis glued to the bed. Hold for 5 breathes and repeat a few more times if you’d like.
Tips for Stretching Safely
Remember to listen to your body and stop if you experience any sharp pain. Prioritize proper form over going super deep in the stretch, and breathe while you stretch to help your muscles relax. If you have an injury or aren’t sure where to begin with your stretching routine, talk with a doctor or physical therapist.
The Bottom Line
Morning stretching isn’t just a trend – it’s a legitimate way to boost your flexibility, reduce tension, and start your day off right. By incorporating these 9 stretches into your morning routine, you’ll be feeling refreshed and energized in no time.
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