Morning Stretch Routine To Keep You Loose And Healthy
Isn’t it so often true that the best things in life are not only free but also simple? It’s why stretching is so great. Stretching can include everything and anything from yoga to your pre-gym workout, or take advantage of that long red light in traffic to gently turn your head from side to side.
We’re going to focus on a full-body stretch routine that will wake you up, have you feeling good, and help your body endure another day of wear-and-tear or too much sitting.
Alright, you made it out of bed. Congrats. Before you start trying to touch your toes or crack your back, do some very light ballistic stretching. After sleeping for 8-hours, you need to increase your blood flow.
With your feet shoulder-width apart and your body loose, take a deep breath in. Hold it. Then exhale. Do this three times and think about keeping your body loose and expanding your belly with each breath.
- Full-body ballistic stretching routine (5-minutes)
Ear-to-shoulder | head up-and-downs | shoulder shrugs | arm circles | wrist circles | trunk twists | shake out your legs | leg swings | body-weight squats | ankle rotations
The ‘meat and potatoes’ stretch routine should only be attempted once you are loose, blood is flowing and you feel awake enough to execute high-tension stretches.
- Lean-back breathing
- Feet shoulder width apart.
- Hands overhead.
- Lean backwards until you cannot lean back any further.
- Breathe in through your nose until your stomach feels full, breathe out through your mouth – repeat 3 times. Don’t worry if you convulse as you exhale, it’s normal. Your diaphragm is expanding and your body is likely not used to it.
- Toe touches
- With your feet together, reach down with your hands and try to touch your feet.
- Do not bend your knees.
- Hold for 10-30 seconds – whatever you can manage
- Chest stretches
- Firmly place your palm on a wall.
- Turn your body away from your arm until you feel a slight stretch in your chest and armpit area.
- Hold for a moment.
- Release & repeat twice more
- Sit down and bring the soles of your feet together as close to your pelvis as possible.
- Bring your knees to the ground with the help of your elbows.
- Hold for 10-seconds.
- Do NOT bounce your knees as you do this stretch
- Hip Flexor Flex
- Lie on your back and put your arms out to the side with your palms on the floor – like a human ‘T’.
- Cross one knee over the opposite leg and place your knee on the floor.
- Keep your hips facing straight up towards the sky.
- Use your hands for balance or to push your crossed leg away from your body to add to the stretch
- Hold for 30-seconds.
- Repeat with your other leg.