After five seconds, transition into a downward dog post by straightening your feet and pushing your hips back into the air. ← Use Arrow Keys → Instead of hitting the snooze button in the morning, take the extra 10 minutes to stretch. Keeping your arms in contact with floor, slide your hands overhead, straightening your elbows, until your index fingers touch each other. Learn Jump your feet out and bring... 2. Great ideas! Basically, these stretches will help jump start your body into action with a burst of energy. Stand with feet shoulder-width apart. SELF does not provide medical advice, diagnosis, or treatment. “Stretching in the morning—particularly performing dynamic stretches—can serve as a perfect way to gradually warm and awaken the mind and body after a restful night’s sleep, preparing you for whatever the day might have in store,” Jessica Matthews, doctor of behavioral health, assistant professor of kinesiology at Point Loma Nazarene University in San Diego, registered yoga teacher, and author of Stretching to Stay Young, tells SELF. Fabulessly Frugal: A Coupon Blog Sharing Gift Ideas, Amazon Deals, Printable Coupons, DIY, How to Extreme Extreme Morning People Share the 11 Best Things to Do Before 5 A.M. When you are stretching, remember to take it slow and at a steady pace because your muscles are just waking up, so you don’t want to cause injury. Hold this for about 10 seconds. Place your hands on your right thigh. This stretch helps to loosen up the muscles in your back and shoulders, relieving pain and discomfort. Here’s how to do it: Note: You can also change up your hand positioning to stretch different areas of your chest. Wait 30 seconds — or until the dizziness passes — between each movement. How I Make Time in the Kitchen Easy and Efficient! Stylists: Rika Watanabe. Your mornings are busy enough, so why should you add ANOTHER task to your to-do list? It will also help you feel more focused. It can simply mean stretching and getting your blood flowing in whatever way feels good to you. Yup, you read that right, you don’t even have to get out of bed yet! Once you get that first feeling of all your sleep tension being released, you’ll never want to go back. To revisit this article, visit My Profile, then View saved stories. Ad Choices, 4 Morning Stretches That Will Wake Up Your Tired Muscles. Squeeze your glutes and abs and push through your heels to lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Repeat this movement pattern for 30 seconds. That’s my idea of energizing morning exercise. Hold this position for 10-20 seconds. This stretch especially good for desk workers who sit for a majority of the day as sitting can cause tight quads which can, in turn, cause back pain and posture problems. No phones ringing. These morning stretches will help eliminate aches and pains you might experience upon waking up. It also helps circulation, getting your blood flowing after your heart spent the night moving a little slower than it does during your waking hours. Repeat this 5-10 times. Stretch #3: Hamstrings Sit back on your right leg, and extend your left leg in front of you with your toes up and heel on the ground. Do each movement for about 30 seconds, and then repeat the entire sequence a second time for a four-minute routine. You can vote multiple times per day. Do you have your own morning stretch routine? Hamstring stretch. Certain areas of your body may feel particularly tight and stiff in the morning, so “allow time to gradually warm, and listen to your body, working within a range of motion that feels right for you,” Matthews says. To fix this, we can do spinal twist movement. “In awakening his sleeping body, the Indian patterns after his animal friends. If you buy something through our retail links, we may earn an affiliate commission. This is probably one that you already do (or that you do unknowingly), and it’s one of the best stretches to do right after waking up. Runner's Stretch As your muscles become more and more flexible, changes in your posture will become evident. “Dynamic stretching serves as a ‘rehearsal’ opportunity in which the nervous system and muscles (known as the neuromuscular system) work together to effectively prepare for the activity to follow, whether that’s gearing up for a workout or simply gearing up for the activities of the day ahead,” Matthews says via email. 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After waking up, allow at least an hour to eat and get your body warmed up and ready for exercise. As a non-morning person, I am very aware that I miss out on some of the benefits of a.m. workouts. Supine Side Stretch Emilie Bers. To do this stretch: Come into a kneeling position in front of a … Amy is a freelance writer who covers health, fitness, outdoors, and travel. GIF 2: Model Caitlyn Seitz is wearing No Ka Oi Ola Bra (similar styles at shopnokaoi.com); Alala Captain Ankle Tight in Tropic (similar styles at alalastyle.com); and Adidas by Stella McCartney Ultraboost X Shoes, $220, adidas.com. Way, lie sideways to the left, bend your right leg knee to the side, then turn the body in the opposite direction and hold for 30 seconds. It’s still going to be beneficial. Hold for 20-30 seconds and repeat on the other side, Bending your knee, lift your left leg up to a 90-degree angle and hold it there with both hands by grabbing the back of your leg, Lift your right leg up and cross it over your left leg, resting your ankle on the knee, While breathing deeply, gently pull your left leg towards your chest until you feel a stretch in your right hip area. Inhale slowly, and then, on the exhale, round your spine and drop your head toward the floor (this is the cat posture). But come back and try again! What Is the Importance of Stretching After Waking Up?. You're not a winner this time! On the floor, be in a sitting position with your legs half-spread, stretch your arms forward and bend until you can touch your toes. Makeup: Risako Matsushita. Nothing feels quite as amazing as a nice stretch in the morning right after, or even before, you roll out of bed. Increases Joint Flexibility. Proozy: Under Armor Women’s Storm Fleece Hoodie + True Rock Leggings Bundle $26.99 (Reg. Try to slowly release all the oxygen in your lungs on the exhale and fill them back up completely on the inhale. Do this for 3 minutes, eventually increasing time to 5 minutes, maximum. To do these exercises safely, take your time. Slowly lift your head back up to the starting position, and then lift it slowly so that you’re looking up at the ceiling. Release those tight hamstrings with a nice and relaxing lying hamstring stretch. Take up yoga, or perform some basic daily stretches like bending forward to touch your feet, reaching up to the sky on your toes, and bringing your knees into your chest from a … Keep your spine long and straight and your shoulder blades down. The exercises that follow may help you get your day going with more flexibility, and less pain, in your back. Take 3... Knee to chest stretch. These four exercises will get you up and moving in the a.m.: Breathe Through Your Nose. Inhale and lift your head, chest, and tailbone toward the ceiling as you arch your back for cow. Even if you’re unsure whether it will help you, just give it a shot! Not taking the time to do any morning stretches after your body has been tight and still for (hopefully!) She holds a B.A. First, stretching before and after exercise will help. Repeat this routine as many times as you’d like. You can do this stretch in three different ways too: sitting down, lying down, or standing up. Jumping Jacks — 30 seconds. By stretching in the morning, you can focus on opening up and stretching these muscles. When performing this movement, you should extend both hands to the side. Required fields are marked *. After waking up, allow at least an hour to eat and get your body warmed up and ready for exercise. in journalism from the SI Newhouse School of Public Communications at Syracuse University, a personal trainer certification from the American Council on Exercise (ACE), and a CPR certification from the American Red Cross. more about me and the rest of my team. GIFs and images: (GIF 1, 2, and 4) Photographer: Katie Thompson. This mini-meditation exercise will help you instantly feel more energized as your brain needs oxygen to function optimally. No notifications. At Fabulessly Frugal, our goal is to help you live HEALTHY, WEALTHY, and WISE! Also, your muscles protect themselves from over-extension by inhibiting the nerve impulses as they approach their limit. Before you even get out of bed to start the day (and the coffeemaker), you can get a head start on your routine by doing some easy morning stretches in bed. A Quick, 10-Minute Cardio Workout You Can Do Every Morning. You should also wait at least 30 seconds before standing up. It’s that dynamic movement that’s ideal for warming up your body. If you wake up feeling stiff and sluggish, doing a short and simple stretch routine (like the one below) can help improve your circulation, release tension, and increase your flexibility. Avoid arching your lower back as you stretch your arms overhead. The stretches can be done anytime. Now it’s time to hop out of bed and finish the final six stretches below to fully release any other aches and tension in your body. Stretching helps to massage fluid gently back into the normal position. Lie faceup with your knees bent and feet flat on the floor, arms on the floor with elbows bent at 90 degrees and palms facing up toward the ceiling. Let me know what you like to do to wake yourself up in the morning! Stand with your feet together and your arms by your sides. Over time, this safety mechanism becomes increasingly restrictive. To relieve that stiffness, there are a couple of easy neck stretches you can do. © 2021 Condé Nast. Create an account to cast your vote on your favorite deals. | Just $2.49 Each! It’s different than static stretching, which is sinking into a stretch and holding it for a set amount of time. Here’s how to do it: The seated spinal stretch feels amazing in the morning as it will relieve any tension you have built up in your lower back and spine. To add an upper-back stretch, shift your hips back toward your heels when your back is in the arched position. The benefits of stretching in the morning include mental release and relaxation, relief from muscle … Repeat this a few times. Extend your arms over your head, feeling your body stretch from your toes to your fingertips. Bummer! Let me tell you right now: It is SO worth it! After doing the in-bed morning stretches above, you should already be feeling more awake and less stiff. 5. Want to see your picture by your comment? GIF 4: Model Rachel Denis is wearing a GapFit Low Impact Mix-Stripe sports bra (similar styles at gap.com); Gap leggings (similar styles at gap.com); and Nike Nike Air Zoom Pegasus 35 sneakers, $130, footlocker.com. Quick refresher: Dynamic stretching means moving through a functional range of motion at a controlled speed. Place your palms on top of your thighs and gently round and arch your back. Here’s how to do the standing quad stretch: Last but not least, this is another amazing stretch for desk workers as it will release a ton of tension in your hips. Squeeze your abs and draw your right elbow and left knee in to meet near the center of your body. Keep your left foot flexed throughout the exercise. people to improve their health in my fitness challenge! Stand with your feet shoulder-width apart and your arms by your sides Lift your arms Demoing the moves below is Crystal Williams, a group fitness instructor and trainer who teaches at residential and commercial gyms across New York City; Caitlyn Seitz, a New York–based group fitness instructor and singer-songwriter; Shanna Tyler, a New York City–based yoga instructor; Rachel Denis, a powerlifter who competes with USA Powerlifting and holds multiple New York State powerlifting records. This is an excellent cure for early morning laziness.” “The Indian must always arouse every fiber of his body before he begins the day. All products featured on SELF are independently selected by our editors. Sometimes the back area, especially the lower back can feel sore after waking up. Amazon: 3-Pack Old Spice Swagger – Confidence & Cedarwood $7.47 (Reg. I don’t know about whether or not you should stretch your muscles first after waking up, but the first thing I do when I get out of bed is stretch my quads, and then do a quick 5 minute ab set, just to wake myself up. Breathe, switch sides, and repeat. Note: You’ll want to be very gentle with these exercises, make sure to move slowly and breathe deeply during them. Repeat this movement for 30 seconds, focusing on keeping the upper arms, forearms, and hands in contact with the floor, or as close as possible, throughout the movement. Total peace. P.S. Use of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21) and Your California Privacy Rights. I used to wake up feeling groggy and just wanting to go back to bed (which I still do at first) but once I finish my morning stretches in I’m ready to tackle the day. 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