Last week I started to stretch every morning for around 15 minutes. 3. Gentle dynamic stretches can be your best friend during a morning routine. To stretch your quadriceps muscles in the front of your thighs: Now you should be all stretched out and ready to start your day. As you stretch, breathe deeply, and go slowly. Stuart Hershman, MD, is a board-certified spine surgeon. Nov 27, 2019 Ruben Chamorro. Bend your elbow so that your right hand is reaching for your left shoulder. This neck side stretch will loosen any tension in your neck and the tops of your shoulders from sleeping in the wrong position for too long, or perhaps from not having enough pillow cushion at night. It may also improve alertness. Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Neck Stretch Cat-Cow Seated Oblique Stretch Side Quad Stretch Forward Fold Stretch If you wake up the way I once did, then your morning goes something like this: You roll out of bed after hitting snooze one too many times, yawn, wipe the sleep from your bleary eyes, hit the brew button on the coffee pot, and start getting ready for work. Lie on your stomach with your hands in a push-up position. Learn stretching routines, including stretches for runners, athletes, and more. Hold each stretch for 60 seconds (Ex: 3 x 15 secs or 2 x 30 secs), for optimal results. Listen to your body, and never force a movement that causes pain. Focus on being gentle with your body. Start your morning protecting your back by doing the prone press-up exercise. Once your flexibility increases, try leaning forward to deepen the stretch. They begin lying in your bed, and finish with your feet planted firmly on the floor – so you’re ready to take on the day ahead. Cultura RM Exclusive / Jordan Lutes / Getty Images. Follow along with this 30 min stretch routine designed to help increase flexibility! Stand shoulder-width apart, raise your right arm to shoulder height, and move it across the front of your body. It’s okay if you can’t bend very far now. Rotate slowly in a counterclockwise direction 5 times. Repeat 5 more times. And with regular stretching, your flexibility will improve. 7.9K Shares ... Click here for a printable PDF of this flexibility session. Incorporating morning stretches into your daily routine is a positive way to begin each day. 7 Early-Morning Stretches to Build a Better Body, Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on LinkedIn (Opens in new window), Click to share on Reddit (Opens in new window), Click to share on Pinterest (Opens in new window), Here’s Exactly How To Lose 10 Pounds In 1 Month, Get a Personalized Supply of Daily Vitamins Delivered Straight to Your Door, Save 40% Off On Tempur-Toppers At Tempur-Pedic, Get Ready For The New Year With This Etekcity Smart Body Fat Scale, 5 Stackable Dumbbells That Will Kickstart Your Weight Loss Resolutions, The 5 Best Hangover Cures to Get You Through the Holidays, This Fat Burning Supplement Will Give You 3x More Weight Loss, Bring In The New You In The New Year With These Resistance Bands, Maintain Your Youth and Get Aging Down To A Science With Tru Niagen, We may use your e-mail address to send you the newsletter and offers that may interest you, on behalf of Men's Journal and its partners. To make the stretch harder, keep the leg straight and pull your thigh closer to your chest. Chances are you’re like everyone else who skips out on stretching. J Physiol (Lond). Relax your back and hips, and slowly press your upper body up, allowing your back to arch. For more information please read our, How to Cook Everything You Want in Small Apartments, The One Calphalon Pan You Need To Crush Your New Years Resolutions, The Coolest Pieces of Gear We Tested This Week. You have been fairly still all night and your body needs to ease back into a state of motion. Hold for 30 seconds. eval(ez_write_tag([[250,250],'mensjournal_com-incontent_6','ezslot_3',121,'0','0']));Standing feet together and hips straight, bend your right knee back and take the front of your right foot in your right hand. Stretching loosens up your body while increasing blood flow to your muscles.. May 14, 2019 by Susi May. Keep your knees even as you bend your right knee back. 22. The stretch even assists with stimulating the digestive tract if you’re experience gastrointestinal issues. It will improve your flexibility, of course—but it will also make you stronger. Complete: 3-5 sets x 30 seconds.eval(ez_write_tag([[250,250],'mensjournal_com-incontent_13','ezslot_7',128,'0','0'])); The standing side stretch safeguards the core, lower back, and spine. When you stretch deeply, you should always be warm. The shoulder is one of the most delicate joints in the body, this shoulder stretch helps improve flexibility and mobility. Tired of waking up in the morning achy or constantly tight and sluggish? If … Hotta K, Behnke BJ, Arjmandi B, et al. This is one of the best morning stretching exercises for seniors, simply because it’s so simple. The runner’s stretch is a great combatant against hip and knee pain, which is prevalent among avid runners. Key areas to stretch in the morning include your neck, upper back & lower back, glutes, hip flexors, front and back of your thighs, and calves. Ideally you should be able to jump out of bed and complete 5 – 10 stretches in approximately 10 minutes. Stretch! Perform each stretch for 10 to 30 seconds, and repeat up to three rounds. Sit on the edge of your bed with your feet on the floor. Hold for a count of 10. Flexibility isn’t a goal with a clear beginning and end — it needs to be integrated into your routine every day. A Stretching Routine helps you maintain good blood circulation in the body promoting overall health. Watch the Video Below! Arch your back. 1. Stretching in the morning is a great way to "awaken" your muscles and get them ready for the day. 5. Maintaining mobility and flexibility is critical for athletic longevity. The routine below will take you through 10 simple stretches. A daily stretching routine can help manage pain and reduce the risk of injury. 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