Morning Stretches: None of us want to get out of bed feeling lethargic. Even if you sleep for the required duration, you may feel the discomfort on the next day as if you don’t want to do anything. I agree to start the day like this would be hectic. So, what if you could get some energy to start your day well? The answer is yes. Introduce some stretching exercises in your morning routine. This way, there are chances that you won’t even need coffee for the proceeding hours. And believe me, less than 10 minutes is what you need to get the energy and confidence through morning stretches.
List of Best Morning Stretches
Moreover, waking up feeling sluggish is quite common during holidays because we tend to violate our routine these days. So, we’ve got you covered with some of the great mornings stretches that you can perform easily.
Read Also: How to do the splits
Morning Stretches: Yoga
Yeah, yoga is always a good idea when you need a better head start for a new day. If you’re a beginner, try to develop a habit of doing morning stretches in the form of yoga poses every day. For sure, it will fill you up with positivity so that your day can be productive as well. Here’s a list of some Morning Stretches Yoga poses that you can do:
- Camel Pose
Camel Pose is a great way to proliferate the lung capacity that in turn increases deep breathing. This can surely make you feel cheerful and calm for the entire day.
To do Camel Pose, acquire the high kneeling position and keep your body supported with the help of shins and the top of your feet. Now, put both your palms to the heels and keep both your elbows close together so that they aren’t pointing outwards. Now, try bringing your shoulder blades to close together while your body makes an arch. Look at the ceiling while you open up your chest. Also, take your head back to stretch your spine. It would be better to hold this position for at least 5 deep breaths and go up to 10, if possible.
- Dancer Pose
When morning stretches come into the picture, Dancer Pose is a great thing to do. You’d definitely feel lighter and more energetic after doing this yoga pose.
To try Dancer Pose, stand and lift your right leg. Bend it and hold your right ankle with your right hand. To open up your back properly, bring your ankle closer with the help of your hands. Also, keep the left hand straight up in the air. Hold this position for 5 to 10 deep breaths and then repeat it for the left side.
- Easy Seated Twist
Easy Seated Twist or Bharadvajasana is good for not only the spine, back but also other joints as well. Plus, it improves digestion too.
Start with the normal seating position and put both your arms in a relaxed position. Now, put your right hand behind your body while you bring your left hand to the left knee. Lengthen your spine and twist the torso when you breathe out. Do it for 5 to 10 deep breaths and do the same on the other side.
Morning Stretches in Bed
If doing morning stretches in bed sound more relevant, here are some of the stretches you can perform while lying on the bed. Here are some of the examples to give you an idea:
Knees-to-chest is one of the great mornings stretches for the lower back. While you’re lying flat on your back, hold your right knee to your chest and hold it with both the hands. Do this again for the left knee. Also, you can pull both the knees together.
- Spinal Twist
Spinal Twist is another pose beneficial for the upper body. Keep lying on the back and bend your right knee and roll it to the left side. You’ve to keep both your shoulders intact with the bed and also stretch the right hand horizontally. Now, turn your head to the outstretched hand and hold the position for 5 to 10 deep breaths. Repeat it on the other side.
- Cobra Stretch
To do Cobra Stretch, lie on your stomach and keep both the hands by your side. Also, keep in mind that the elbows shouldn’t be pointing outwards. Now, slowly raise your head and chest. This will give more comfort to the lower back. Hold this position for at least 20 seconds and slowly bring your upper body down.
Morning Stretches for seniors
Morning stretches is necessary for seniors to improve their mobility and flexibility. Besides, it also encourages deep breathing. So, here are some of the mornings stretches for seniors. Before you do practice any of them, it is always necessary to warm up our body for at least 5 minutes before any stretches.
- Neck Side Stretch
This morning stretch for seniors is very simple to perform. Plus, it helps to relieve the tension in your neck as well as your shoulders. For the warm-up, lean your head alternatively to both sides on the shoulders. After this, bring your right hand to the left side of the head and pull your head slowly to the right shoulder. Hold the position for at least 20 seconds and repeat it on the other side.
- Shoulder and Upper Back Stretch
This is a great way to reduce the stiffness in your back. Moreover, it is also a remedy for the rounded shoulders. Stand straight and join both your hands at the back. Now, pull your shoulders inwards and also, take the hands away from the back and arc backward. Gently return to the standing position after 15 to 20 seconds and do more repetitions.
- Back Stretch
Back Stretches are one of the best morning stretches to gain mobility.
Read Also: Squat Thrust: Benefits and Techniques
To perform Back Stretch, acquire the standing position and keep your hands on the hips. Look at the ceiling and arc backward. You’d feel the stretch in your lower back. Hold the position for at least 3 to 5 seconds and repeat it.