6 basic stretches to activate the body in the morning
If you wake up wanting to stretch, it means you slept well. A good styrofoam will unburden your muscles and help you start the day with renewed energy. If it’s something we do innate, why not take advantage of a stretching routine to activate the body every morning?
If you get used to morning stretching, you’re not gonna be able to stop it. It’s worth getting up a few minutes early and getting your muscles and joints to wake up progressively.
The exercises that we propose you are very simple and with them you will gain flexibility while “greasing” your joints so that they are ready for the day that begins. Stretching in the morning is going to help you to eliminate the small discomforts derived, perhaps, of a bad posture when sleeping and to feel more diligent and in form after the nocturnal rest.
If you don’t have an injury or a muscle overload that would discourage them, get up and stretch!
How to stretch for more energy when you wake up
Morning stretches should always and at all times be done gently and slowly. It is not a question of tensing and putting muscles and joints to work to the maximum, but rather of achieving that little by little they recover their energy after hours of inactivity. They should never be annoying or painful and the best thing to do is to repeat each stretch 2 or 3 times. Remember that deep breathing must accompany each of them with your movements: ready to get going day after day with these stretches?
Twists of ankles and wrists
It couldn’t be easier and they are a great and fragile way to march the joints of these 2 areas of your body. You can do them any way you want: standing, sitting or even leaning on the edge of the bed. Describe small circles by first moving your right wrist, then your left wrist, and finally both in unison. It turns 2 or 3 times clockwise and then counterclockwise.
Keep stretching your feet and ankles. Lift one foot (toes face up) and lower it to touch the ground with the tip. Repeat up and down with both feet. Complete the stretch with slow turns to the right and also to the left (just as you have done with your wrists).
2. Heels to the buttocks
Perfect for de-numbing the quadriceps and starting the day on the right foot. Hold the instep of one of your feet with your hand, bend the knee and bring the heel to the buttock. Do it with both legs. You’ll appreciate the way your thighs stretch.
3. Arm exercises
Many ideal morning stretches focus on the upper train. Try doing the next one, sitting on your bed or wherever you prefer with your feet crossed (Indian type). Raise your arms above your head and hold your hands. Pull them face up, with soft bounces. Then, take them face to the right, go back to the center and repeat face to the left. Really, you don’t just stretch your arms, but your back, shoulder and oblique muscles as well.
Standing, with your knees subtly bent and your arms bent during the log, very relaxed, bend your head little by little, trying to touch your chest with your chin. You’ll appreciate the way the vertebrae in your neck are “repositioned”. Go back to the initial situation and repeat 2 ? 3 times. We insist, always and at all times very slowly.
5. Leg exercises
Lying on your back, preferably on a mat, bend one leg and hold the knee with your 2 hands while facing your chest. Bounce lightly and, from that situation, stretch and raise your leg (as far as you can) so that it forms a 90º angle with the other. Repeat with the opposite leg. It’s also an ideal stretch to do in bed before going to sleep.
6. Stretching the lower back
In exactly the same starting situation, bend both knees holding the soles of your feet close to the ground. Swing your knees together in unison, first to the right and then to the left, trying to keep your back as close to the floor as possible. It is a stretch to start the day relaxed and charged with good energy.
I studied Physical Education at INEF in Barcelona. I am passionate about sport and healthy living and I like to share my passion and experience with anyone who is interested. I am a specialist in toning and bodybuilding, so I can advise at all times. In addition, I am part of the FEEPYF (Spanish Federation of Personal Trainers and Fitness).