Do you wake up with body aches? A large portion of people wake up in the morning with body pain and most of us don’t know how to get rid of the pain. Most people believe that you should only stretch before or after exercise, but a quick daily stretch first thing in the morning can be extremely beneficial. Loose muscles are crucial for flexibility, which is needed to perform everyday activities, not just for athletic performance. Stretching prevents injury but it also increases blood flow, releases tension in muscles, and even relieves stress. Here are some stretching techniques you can use to start your day right.
Tips
- Be sure to be warm when you begin in order to properly stretch your muscles.
- Static stretches are done by holding a tense stretch until it feels relaxed by continuing to breathe.
- Dynamic stretches use momentum to slowly relieve tension in a muscle.
- Remember to breathe throughout your stretches for the most benefits.
- Do each stretch for at least 30 seconds.
Great Morning Stretches
- Lower Back Twist
– Start seated with your legs crossed on the floor and take a few deep breaths.
– As you breathe in lift up and expand and straighten your spine.
– As you breathe out, bring your right hand to your left knee and gently twist your body to the left side. Hold for 30 seconds, continuing to breathe.
– Do the same thing on the opposite side - Cat and Cow
– Come onto all fours, making sure your shoulders are directly above your wrists and your hips are directly above your knees.
– As you breathe in bring your belly to the floor and lift your gaze up and forward.
– As you breathe out pull your spine up towards the ceiling and tuck your chin into your chest.
– Continue with your breath for 30 seconds. - Extended Puppy Pose
– Come onto all fours, making sure your shoulders are directly above your wrists and your hips are directly above your knees.
– Walk your hands forward and lower your forehead to the floor, keeping a 90-degree angle in your knees.
– Breathe and hold for 30 seconds. - Wide-Angle Seated Forward Fold
– Sit straight up on the floor with your legs spread to either side at a 90-degree angle.
– Keep your back straight and begin to lean forward until you feel the tension.
– Hold for 30 seconds while breathing. - Seated Forward Fold
– Begin seated on the floor with your legs together straight out in front of you.
– Keep your back straight as you begin to lower your chest towards your thighs.
– Breathe and hold for 30 seconds.
Stretching first thing in the morning relieves any tension or pain you may have from the night before. It also prepares your body for the day ahead. Make sure to stretch regularly to feel your best.
Written by GUADS student intern Sara with contributions from www.sdstate.edu
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