Posted on September 04 2019
Your morning routine is an essential part of setting yourself up for the day. You probably have certain activities you check off your list before heading to work: eat breakfast, a cup of coffee, maybe a shower? Or do you make time for a whole workout, or yoga? (If so, we’re impressed!)
Is stretching part of your routine? If not, it should be. And here’s why:
Often tension can build up in your muscles and joints as you lie in bed all night, especially if you toss and turn. A quick morning stretch can help you relive that tension and feel ready for the day ahead. This stretching routine, which doesn’t need to take up more than 10-15 minutes of your often precious time, can yield great benefits for your energy levels and flexibility, and can help reduce muscle soreness.
Here are three simple stretching exercises that we recommend introducing into your morning routine!
Neck Rotation Stretch
This first stretch is a great one for keeping your neck limber. It will be particularly beneficial for a day at work, if you’re seated at a desk on the computer all day.
Here’s how to complete a simple neck rotation stretch:
- Stand firmly planted with your feet on the floor.
- Rotate your neck in a circle, touching your ears to your shoulders.
- Rotate slowly in a clockwise direction 5 times.
- Rotate slowly in a counterclockwise direction 5 times.
Standing Lumbar Extension
Our second recommendation is the Standing Lumbar Extension. This stretch can help relieve tension and pain in your lower back. This can be essential if you have issues with back pain or find yourself in discomfort from sitting at a desk during your workday.
Here's how to complete this stretch:
- Stand with your feet apart and hands on the small of your back with fingers pointing backwards.
- Bend backwards at the waist, supporting the trunk with your hands.
- Keep your knees straight.
- Hold for 5-10 seconds
- Repeat 5-10 times (start with 5 and work up to 10 in the future!)
Standing Quad Stretch
This last one is very simple. In fact, you’ve likely done it many times. The Standing Quad Stretch works wonders in getting your quads limber in the early morning. This stretch can be key if you are at a job that will have you on your feet all day.
Here’s how you should do it:
- Stand tall with your feet hip-width apart, pull your abdominals in, and relax your shoulders.
- Bend your left leg, bringing your heel toward your butt, and grasp your left foot with your right hand.
- You should feel a mild pull gradually spread through the front of your left leg.
- Switch legs and repeat 5-10 times.
Morning stretches can be a great way to kick off your day. Let us know your experience with morning stretching, or some of your favorite stretches in the comments below!
P.S. if you are looking for more tips to kick off your day right, try these breathing exercises.