Lets wake up and stretch. While we are asleep, our bodies slow down. Our muscles relax and our blood flow decreases. Most of us stretch first thing when we wake up whether is reaching the arms overhead and stretching the legs nice and long or reaching into a twisted stretch. No matter the move, it is important for us to stretch and move the body in order to improve flexibility and mobility heading into the busy days many of us experience. How many of us wake up and the first thing we think about is all the work we have to do for the day, or the chores we have to get done? Stretching also helps to relieve stress,
Setting a daily routine is great for both the mental and physical well-being of our bodies. Stretching first thing in the morning helps to wake the body up by moving the muscles and increasing blood flow. It can be hard at first but rewarding in the end. I challenge you to start a daily morning stretching routine and commit to it for the next 30 days. Lets build a strong healthy habit and make the most of our mornings.
5 perfect stretches to kick start your morning.
- Seated Side Bend Stretch
Start by sitting in a comfortable position. place the left hand on the ground.Reach the right arm towards the ceiling leaning into the left side. As you bend into the position, remember to breathe and hold for 30-60 seconds. Repeat 2-3 times each side.
2. Cobra Pose
Start by lying on the mat or floor. Press your hands near your chest, palms on the floor. Plant the tops of your feet into the mat. Slowly peel your chest off the mat and hold a chest opening pose. Hold for 30-60 seconds.
3. Pigeon Pose
Start in a lunging position. Bend the right knee and bring it forward, place the right knee on the floor. Release the left leg straight behind you onto the floor. Try to keep the weight evenly distributed between the hips and keep them square.
Another option is to pad the hip on the floor by rolling a towel or blanket underneath it to make the pose more comfortable.
4. Cat/Cow
Begin on the floor on your hands and knees. The wrists should be directly stacked beneath the shoulders and the knees should be hip width apart. Then drop the belly to the floor on an inhale. On an exhale draw your belly up to the sky arching your back into the cat position allowing the crown of the head to reach for the floor. Cycle through this breath flow 5-10 times nice and slow.
5. Childs Pose
Start in a kneeling position on the floor. Touch the big toes together, separate the knees. On an exhale sink the hips back onto the heels and allow the stomach to lay on the tops of the thighs. Allow the arms to elongate in front of you. Find rest in this position for a minute or two.
These stretches are not just restricted to the morning routine either. If you work all day at a desk or you feel your posture becoming poor and the back beginning to ache, these stretches are perfect for you as well. Stretching is a great way to loosen muscles and help to relieve back pain while improving overall posture.
Wake up, get your stretch in, and get the day done.
Refresh Pilates & Wellness Studio 