Do you ever wake up in the morning feeling sore, tired and aching in your muscles? You’re not alone. Many of us wake from our slumber only to feel lethargic and not-so-ready to take on the day. But, did you know that with some simple stretches at the start of your day, you could end up feeling more relaxed, more energetic and you can help relieve tension ion your muscles? The best part? You don’t need any special equipment to make the most out of your morning stretches.
This stretch can be completed when you’re still in bed.
Roll onto your stomach and place your elbows close to your sides with the palms of your hands on the bed (under your shoulders). Raise the top half of your body and keep your groin and hips on the bed. If possible, increase the lift so that your stomach is off the bed. Relax your neck and shoulders and hold the pose for 15-20 seconds. When you’re finished, slowly lower yourself back onto the bed. Repeat the stretch if you need to.
This is a simple exercise that should be done at the start of the day. If you’re an office worker or are frequently sitting at a computer, this stretch can be done periodically throughout the day to keep your neck feeling good.
Face forward and gently move your left ear down towards your left shoulder. Make sure to keep your shoulders relaxed and only stretch your neck to where is comfortable. Hold the stretch for 15-20 seconds and then relax. Repeat the stretch with the right side.
This stretch can be done either in bed or on the floor/yoga mat. If doing it for the first time, be sure to start gently to avoid any injury or pain.
Lay flat on your back and raise one knee, slowly rolling it across the body. Keep your shoulders in contact with the mat or the bed as your knee lowers gently towards the floor/bed. Slowly turn your head the opposite direction of the knee that is crossing over your body. You should feel a stretch in the lower back and the sides of your abdomen. Take some deep breaths and repeat on the other side.
Knees To Chest
This one is simple and can be completed on the floor or whilst you’re still in bed. For this stretch, you simply stay on your back and bring your left knee to your chest. Hold your knee to your chest for a few seconds. Then, repeat with the right knee. If you’re comfortable doing so, you can bring both knees to your chest at the same time. This stretch is best done on your bed if you have a sore back as you will have extra padding under you to support you.
After you’ve got out of bed, that’s the perfect time to complete a quad stretch. Stand tall and rest on a chair or a wall to make sure you keep balance. Lift your left foot to behind your thigh and hold your foot in place with your left hand. You should feel a stretch in the front of your thigh towards your knee. Hold the stretch for 15-20 seconds and then release your hold on your foot. Repeat with the right leg.
Always Be Careful
If you stretch too much or to the point where it hurts, you could end up injuring yourself. Instead, complete the stretches gently at first until you know how your body feels and reacts to the stretch. Take your time and don’t over-do it. If you haven’t completed stretches in some time, you may be surprised at how hard some of these stretches are!
If you notice pain, discomfort and/or shooting pains, release from the stretch straight away. If you’re ever concerned about any aches or pains or want some guidance on appropriate stretches for you, always be sure to seek the advice of your doctor.