Giving your body a good stretch once in a while is great, but doing it each morning is beyond wonderful, and your body will love you for that! Stretching when you get out of your bed is a healthy way of saying “Wake up cells!”. It prepares the tissues and muscles of your body for whatever it will go through for the day.

Upon waking up, do the following stretches in a gentle manner, gradually taking it deeper as you go. In deep stretching, on the other hand, it is vital that your body is warm. So performing these exercises right after a warm shower or after a workout is ideal.

1. Upward stretch

The most common stretch we do, whether intentionally or unknowingly, after getting out of bed is the upward stretch. You can also do this anywhere — when you’re in the bathroom or in front of your computer. The upward stretch is an effective way to wake your body up and get the blood flowing.

To do the upward stretch:

  • Stand or sit on a chair or mat. Lace your fingers together and lift your hands overhead with your palms facing the ceiling.
  • Lengthen your spine and feel the stretch in your arms and ribs.
  • Hold the position for 10 seconds.

2. Chest release

Before you push yourself to work, doing a quick chest release to stretch your chest muscles, shoulders, and biceps is recommended. You can also perform this when your upper body feels sore and needs an exercise.

To stretch the muscles of your chest:

  • With your right arm holding the wall or door frame, step your right leg forward.
  • Begin to turn your body towards the left, paying attention to your chest and hip area.
  • Hold the position as you take four deep breaths, or as long as you want.
  • Repeat on the other side.

Related:
8 Great Yoga Poses For Runners
The Best Morning Yoga Poses You Can Do In Bed

3. Neck and shoulder stretch

No matter our position when sleeping, tension always builds up in our neck and shoulders. That’s why a good stretch early in the morning is important to ease tension and relax the muscles of the said parts.

To stretch your neck and shoulders:

  • Stand or sit comfortably on a mat.
  • Bend your neck to the right side so that your right ear is a little over your right shoulder.
  • Reach for your left ear using your right hand. Hold the position for a few seconds before lowering your hand.
  • Repeat on the other side.
  • Relax for a while, then begin to roll your shoulders to the front and back. You can also lift them, feeling the muscles, and drop them after.

4. Side stretch

A side stretch exercise targets the shoulders, intercostal muscles, and obliques. It also eases tension on the outer thighs.

To stretch the sides of your body:

  • Stand and hold onto a wall or armchair using your left hand.
  • Cross your right leg in front of the left with the feet pointing to the front.
  • Lift your right arm over the head to create a line from your right feet ankle all the way up to your right fingertips.
  • Hold the position while taking three deep breaths.
  • Repeat on the other side.

5. Seated spinal twist

If you have a sore back after sleeping, a spinal twist is your best option to somehow alleviate it. When doing this exercise, make sure not to push too hard, or else you’ll end up with a worse back throughout the day.

To stretch your back:

  • Sit on the edge of your bed or a chair. Keep your legs together.
  • Elongate your spine and turn your upper body to your right from the waist. Place your right hand behind you and the left on the outer side of your right thigh.
  • Hold the position for 10 seconds.
  • Repeat on the other side.

6. Standing forward bend

One of the common yoga poses, the standing forward bend is a calming posture that targets your hamstrings, hips, and lower back. It also activates your inner thighs and can be done after a workout or in the morning upon waking up.

To do the forward bend:

  • Stand with your feet apart as wide as your hips.
  • Exhale and bend forward at the hips and not the waist.
  • Keep your upper body hanging in front of your legs and clutch your elbows. You can also place your hands on your legs or the floor. Make sure to keep your knees as straight as possible.
  • Hold the position while taking three deep breaths.
  • Return to the standing position by pulling in your abs gently.

7. Standing quad stretch

The standing quad stretch is not only beneficial after running, cycling, or hiking; it is also a nice exercise that can be done first thing in the morning to give your thighs a wonderful wakeup call.

To stretch your quads:

  • Stand beside a bed, chair, or wall with your feet hip-distance apart.
  • Bend your right knee so that it points toward the ground, and with your right hand, reach for your right foot.
  • Elongate your spine and maintain a neutral pelvis.
  • Hold the position while taking four deep breaths.
  • Repeat on the other side.

Although stretching offers countless benefits — from relaxing your muscles to increasing your blood flow, it doesn’t take an hour for you to accomplish it. In fact, all you need is five to ten minutes of your time every morning.

So, how do you start your mornings? If you’ve not tried these wonderful stretch exercises yet, start now and rejuvenate your body to prepare for a long day ahead!