Stretching
Try this easy stretching sequence when you wake up tomorrow to get your blood flowing and your body primed for the day.
Upward Stretch
Greet the morning by raising your arms towards the sky; it’s a great way to get the blood flowing and wake up the body. Lace your fingers together and raise your hands above your head, palms facing upward. Elongate your spine and feel the stretch in your ribcage and arms. Hold for a count of 10, and then incorporate a sitting side stretch into the sequence to target your torso.
Neck and Shoulder Stretch
Doing neck and shoulder stretches in the morning can ease tension that can happen while sleeping. To stretch the muscles on the right side of your neck, turn your left ear over to your left shoulder and hold for 20 seconds. Repeat on the other side to stretch out your left side. Relax for a moment and then roll your shoulders to the back, and then to the front. Then lift them up to your ears, tensing the muscles, and allow them to drop completely. Repeat this entire sequence three times.
Reclining Spinal Twist
A spinal twist is a great way to relieve stress in your lower back. Hold the pose for at least 30 seconds on each side and don’t be alarmed if you hear some “cracks” in your spine when you twist into the pose. Don’t force anything here; just feel your spinal column wringing itself out after a good night’s sleep.
Lying Side Quad Stretch
Most people are used to stretching their quads while standing up, but it’s also something you can do while lying down. To really maximize your quad stretch, squeeze your butt while active in the position. Since quads are one of the most overworked muscles in the body, make sure to stretch them every day.
Hamstring Stretch
Nothing beats the feeling of this hamstring stretch, especially since you don’t have to worry about falling over! Make sure that when you do this stretch your pelvis is square (keep your hips centered and flat). Think of it as a way to wake up your legs, rather than helping you make it into the splits. Circle your ankles a few times in each direction, too.
Learn more Stretching techiques.
