6 Stretches You Should Do Before Getting Out of Bed to Feel Great All Day
Ladies and gentlemen, have you ever wondered if morning stretches really make a difference? You should know that morning stretches are a good way to slowly ease your body into wakefulness by stimulating your muscles and mind. So, if you suffer from morning aches and pains, here are a few easy morning stretches from Randi Ragan, a yoga teacher and author of A Year of Living Mindfully: Seasonal Practices to Nourish Body, Mind and Spirit.
6 Morning Exercises
Randi says that this simple (but extremely effective) routine will ease muscle tension, loosen up stiff joints, and quiet your mind before your day begins. These 6 morning stretches are very simple – you just have to follow the simple instructions. Here’s what you need to do:
- Full-Body Stretch
Note: the best thing about this exercise is that you can stay under the covers to perform it. It’s very simple – you just have to lock your fingers together, stretch your arms above your head and push your palms towards the headboard as you inhale. As you do so, lengthen your legs and point your toes. Keep your elbows and knees straight and hold for 5 long seconds and exhale. Repeat 3 times to relax your full body. You’ll be amazed by the results.
- Figure-Four Stretch
Well, you need to get out of the covers for this one. First, you need to lie down with your head and shoulders slightly elevated. After that, you need to bend your knees and place your feet flat on your sheets. Rest your left ankle below your right knee and hold your right shin with both hands. Hold for 5 deep breaths and repeat on the other side to loosen up tight hips, thighs, and gluteus.
- Bed-to-Floor Stretch
Here’s what you need to do – Randi says that you need to slide to the side of your bed and swing your legs over so that your feet are flat on the floor. Bend your knees and bend at the hip to bring your chest towards your thighs. Dangle your arms and head over your knees, touching the floor with your fingers. Hold for 5 breaths to stretch out your back and shoulders.
- Knees-to-Chest Stretch
This morning exercise is very simple – first, you need to get back to your bed, lying flat on your back. And now, you need to bend your knees to touch the bed with the soles of your feet. Wrap your arms around your legs and bring them in towards your chest. Keep your head on the pillow and hold for 10 long breaths to stretch your lower back.
- Supine Twist
Here’s what you need to do – first, you need to keep your knees together. Then, you need to twist your pelvis to bring your right knee to the bed. Hold your left knee with your right hand and turn your neck to the left. Hold for ten breaths and switch sides to ease tension in your spine. Yes, that’s it!
- Seated Forward Bend
This exercise is also very simple and easy to make. Here’s what you need to do – lie on your back, lengthen your legs and bring your torso up. As you inhale, lengthen your spine. Exhale and slowly bring your torso towards your legs as you reach for your heels. Let your neck hang down and hold for ten deep breaths to stretch your hamstrings, pelvis, and spine. We really hope you find this article helpful and don’t forget to share it with your friends and family. Thank you and have a good one.