We all know how important it is to stretch our muscles, but often we don’t make the time to do it. If you’re looking for a way to add stretching into your morning routine, this article is for you! We’ve compiled a list of 8 stretches that are perfect to do first thing in the morning.
1. Cat-Cow Pose
Cat-cow pose is a great way to start your morning. It stretches your back and spine, and helps to relieve tension in your neck and shoulders.
1. To do cat-cow pose, start on your hands and knees with your back in a neutral position.
2. As you inhale, arch your back and look up toward the ceiling.
3. Then, as you exhale, round your back and tuck your chin toward your chest.
4. Repeat this movement for a few minutes.
2. Seated side stretch
Seated side stretch is a great morning stretch to do whether you have a desk job or not.
1. Sit on the edge of your seat with your feet flat on the floor.
2. Place your right hand on the back of your chair and slowly lean to the right, feeling the stretch in your left side.
3. Hold this stretch for 30 seconds and then switch sides.
This stretch is a great way to start your day and help relieve any tension that may have built up overnight. It’s also a good way to get your blood flowing and prepare your body for the day ahead.
3. Cobra stretch
This stretch helps to loosen up the muscles in your back and shoulders. It also helps to improve your posture.
1. To do the Cobra stretch, start by lying on your stomach with your palms flat on the floor beside your chest.
2. Then, slowly press your palms into the floor and lift your head and chest off the ground.
3. Hold this position for 30 seconds to 1 minute.
4. Child’s Pose
Child’s pose is a great stretch to do in the morning.
1. To do this stretch, start on your hands and knees.
2. Then, sit back on your heels and lower your forehead to the floor.
3. Reach your arms out in front of you and rest them on the floor.
4. Hold this stretch for 30 seconds to 1 minute.
This stretch is especially good for people who spend a lot of time sitting at a desk or in a car. It helps to loosen up the hips, low back, and shoulders. Child’s pose is also a very calming stretch, which can help to reduce stress and anxiety levels.
If you have any limitations or injuries, there are variations of child’s pose that you can do. For example, if you have trouble sitting back on your heels, you can place a pillow between your legs. Or, if you have pain in your wrists, you can place your forearms on a block or pillow instead of having your palms flat on the floor.
Give child’s pose a try in the morning and see how you feel!
5. One-Legged Dog Stretch(Eka Pada Adho Mukha Svanasana)
1. Start on all fours with your shoulders over your wrists and your hips over your knees.
2. Lift your right leg straight up behind you, keeping your left leg bent with your foot planted firmly on the ground.
3. Keep your hips level as you stretch your right leg back, lengthening through the heel of your right foot.
4. Reach your right hand back and place it on your right ankle or shin.
5. Gently press down on your right leg as you exhale and lengthen through the stretch.
6. Hold for 30 seconds to 1 minute then repeat on the other side.
6. Mountain Pose (Tadasana)
Mountain pose (Tadasana) is a great way to start your day. It stretches your entire body, including your back, shoulders, and neck.
1. To do mountain pose, stand with your feet together and your hands at your sides.
2. Then, raise your arms straight up over your head and stretch up towards the sky.
3. Hold the stretch for a few deep breaths, then release and repeat a few times.
4. You can also do mountain pose with your eyes closed to really focus on your breath and the stretch.
7. Standing Forward Bend (Uttanasana)
1. Stand with your feet together and your hands on your hips.
2. Exhale as you bend forward from your hips, keeping your spine straight.
3. If you can’t reach the ground, place your hands on your shins or a block.
4. Hold for 5-8 breaths.
8. Standing quad stretch
1. Start by standing tall with your feet hip-width apart.
2. Bend one knee and bring your heel up toward your butt.
3. Reach down and grab your ankle with your hand.
4. Gently pull your heel up and back, feeling a stretch in the front of your thigh.
5. Hold for 30 seconds, then release and repeat on the other side.
We hope you enjoyed our list of stretches to do in the morning. Remember, it is important to start your day off with a healthy routine that includes some form of exercise and stretching. Not only will this help improve your flexibility, but it will also help reduce stress and anxiety levels. Give these stretches a try and see how they make you feel!