Okay, so let’s not beat around the bush.
Let’s face it, you’re getting older, and so am I.
(I literally pulled my sciatica from sneezing!)
So that means that there are certain things that you and I shouldn’t do anymore.
One of them being, hopping out of bed and getting started with your day right away.
Instead, you will get out of bed with ease.
You will stretch, so you can stimulate your muscles and your mind and help to eliminate aches and pains.
So, what stretches should you do?
Well, in this article, I am going to tell you about 11 different morning stretches that you can do in the morning.
Let’s jump in!
Full Body Stretch
You ever watch your dog get out of bed?
Do you see how they don’t just hop up and get going?
Instead, they slowly get up, yawn, and stretch their bodies.
Yup, you need to be more like your dog.
When you get up, slowly, stretch your arms above your head like your trying to touch the ceiling.
This should bring you onto your top toes so that you are stretching your abdomen and legs too.
Knees to Chest
This one is one of my favorites. You see, I listen when they say to take your time. So any stretch I can do while being in bed is my cup of tea.
The knee to chest stretch helps to restore flexibility in your lower back muscles and helps to reduce stiffness.
To do the knee to chest stretch, lay down flat on your back with your knees bent.
Bring one knee into your hand and slowly pull your knee to your chest.
Hold this position for a few seconds.
Release it and then repeat it with your other leg.
So you’ve probably heard of this pose since it is one of the most recognized poses, but did you know all the benefits it has?
Downward dog helps with (Source):
- Relieving stress and mild depression
- Energizing the body
- Improving digestion
- Helping with the symptoms of menopause
- Improving Menstrual discomfort
- Back pain
- And so much more!
To do the downward dog pose, you have to get on the floor on your hands and knees.
Lift your knees away from the floor.
Lengthen your tailbone away from the back of your pelvis and lift your sitting bones toward the ceiling.
Hold this position.
Inhale and exhale.
Child’s pose is a pretty simple pose that is perfect for first thing in the morning.
It helps to relieve (Source):
- Back pain
- Neck pain
- Stretches the hips, ankles, and thighs
Doing the child pose is pretty simple.
Start in a kneeling position and drop your butt towards your heels.
Stretch the rest of your body down and forward.
Relax your arms and rest them along the floor.
Rest your stomach along the top of your thighs, and place your forehead on the mat.
Yes, I know this sounds hilarious and would be a pretty funny looking animal if it existed, but it is an amazing pose that feels delicious in the morning!
And yes, that’s my old age talking!
The cat-cow warms the body and allows flexibility through the spine.
It stretches the back, neck, torso, and strengthens the abdomen.
It helps to relieve stress and calm the mind. Source
To do the Cat-Cow pose so you can continue to run and chase after your kids because we don’t chase after men, okay!!
You have to start on your hands.
Place them directly under your shoulders and your knees should be hip-width apart.
Stiffen your core to position your spine in a neutral position.
Push your spine upwards towards the ceiling and hold it for 10-15 seconds.
Relax and yield to the effects of gravity.
Let your stomach fall to the floor and increase your back into an arch in your lower back as well as allowing your shoulder blades to move towards your spine.
Hold this for 10 to 15 seconds.
Standing Forward Bend
So, I am not going to lie, this morning stretch feels great but it is not as easy as it looks.
If you are still drowsy and not all the way up, DO NOT TRY THIS ONE!
Okay, now that this is all out of the way, let’s get started on the benefits of the standing forward bend.
The standing forward bend helps to relieve (Source):
- Mild depression
- Stretches the hamstrings, calves, and hips
- Strengthens the thighs and knees,
- Improves digestion
Now for the part, you’ve been waiting for, since I warned you about the standing forward bend, how to do it.
You do the standing forward bend by standing with your feet parallel and hip-distance apart.
Now, hinge at the hips and fold forward over your legs.
If you need to bend your knees to relieve tension in your lower back, that is a-okay.
Allow your head to hang heavy.
Bring your fingertips to the ground or hands to the calves to deepen the sensation.
Now, this move is more my speed. It is perfect if you wake up groggy or if you wake up alert as if you had 5 cups of coffee.
Either way, a neck rotation is a simple, yet invigorating stretch that should be part of your morning routine EVERY SINGLE DAY!
Doing a neck rotation before you get out of bed, helps reduce the stiffness and heaviness around the shoulders, neck, eyes, and head. Source
To do a neck rotation, make sure your chin is back to retract your head.
Keep your head level, and rotate your head as far as you can to one side, and then to the other.
Lol who knew that when I did the shoulder shrug to my mother as a teenager, I was actually stretching!
See, I wasn’t “being smart” after all.
Man, can’t wait to tell her she was wrong!
Anyways, a perfect way to wake yourself up in the morning is to do a shoulder shrug.
By doing a shoulder shrug in the morning, you are allowing yourself to relieve tension in your neck, shoulders, and upper back.
A shoulder shrug helps to strengthen your shoulder muscles and upper arms. (Source)
To do shoulder shrugs the proper way, and not the way you do them when someone says something annoying or you don’t feel like listening to them, you stand up with your feet shoulder-width apart.
Your arms should be at their sides and your palms need to face each other.
Bend your knees so they line up with your toes.
With your chin up, facing front, and your neck straight, inhale, and bring your shoulders up to your ears as far as you can slowly.
Lower shoulders back down and exhale.
Now, how did that feel?
Standing Quad Stretch
A standing quad stretch is not something I have mastered without holding onto a wall.
By doing standing quad stretches in the morning, you can start your day the right way and get more stuff done!
Standing quad stretches helps to strengthen and add flexibility to your quads which are used for walking, running, hiking, etc.
It releases tension in the lower back and hips, tones the abdominal muscles, and improves posture. (Source)
To do a quad stretch, you need to shift your weight onto one foot.
Bring your knee up and your heels towards your buttocks and clasp your ankle.
Align your knees directly under your hips, while keeping your hips in line and knees close together.
Stand up straight.
Keep your shoulders relaxed and hold for 30 seconds.
The cobra stretch is amazing for toning your butt, strengthening your spine, and lengthening your spine, shoulders, neck, abdomen, and lungs.
It stimulates the digestive organs and alleviates stress. (Source)
To do the cobra pose you need to lay flat on your stomach.
Place your hands under your shoulders so that your thighs are parallel to your elbows and each other.
Stretch your arms outwards and arch your back backward.
Hold this stretch for as long as possible and then relax.
If you played any type of sports or anything that involved pretty much any level of activity, you more than likely have done a calf stretch.
Calf stretches help to improve flexibility in the calf muscle and Achilles tendon. (Source)
There are plenty of ways to do a calf stretch but the one way that I am going to show and tell you is wall stretch calf stretch.
So yes, this one requires you to get out of bed.
Stand near a wall with one foot in front of the other and the front knee slightly bent.
Keep your back knee straight, your heel on the ground, and lean toward the wall.
Hold this for 20-30 seconds and release.
The Last Thing You Need To Know About 11 Morning Stretches
I am telling you once you start stretching you are going to feel so much better and invigorated in the morning.
Your thoughts will be clearer.
You will be more focused and ready to take on the day.
Stretching in the morning allows you to not waste time fumbling around, hitting snooze on your alarm clock, or wishing that you had a few more hours to sleep.
Instead, you will feel like a winner and take on the day.
Which morning stretch are you most likely to try?
Let me know in the comments below.
Remember Love Always and Spread Bliss,