Tired of waking up in the morning achy or constantly tight and sluggish? Jump-start your day without going for a run or hitting the gym; all you need is a little morning stretching. Stretching loosens up your body while increasing blood flow to your muscles. Incorporating morning stretches into your daily routine is a positive way to begin each day. Learn easy and effective morning stretch exercises for women.Try this easy stretching sequence when you wake up to get your blood flowing and your body primed for the day.
However, the road to vitality is not so easy and filled with loads of hard work. So, let’s get you started with the Stretches to Do in the Morning to Build a Better Body.
8 Best Morning Stretch Exercises For Women
A Good night’s sleep is just as important as exercise
No amount of morning exercise for fitness can make you feel great unless you’ve had a great night’s sleep. A good night’s rest can do wonders to your health the next day. So, aim for a good night’s rest before you get started on the path to extra energy in the morning.
1. Stretch those shoulders well
We flail our arms around all night in our sleep. And once we wake up, the muscles are well rested and need a bit of stimulation to get started the right way. Once out of bed, we start with slightly stretching the shoulders by crossing them in your front.
2. Triceps Stretches are just as important
Your body gets knotted 10 which ways in our sleep. So once our shoulders are free, we stretch those triceps. This puts pressure on the wing bones and stretches the underarm muscles, making the shoulders free. This also stretches the triceps which can free your arm to rotate freely.
3. Lock and Shoulder Stretch
Once your triceps are stretched, lock your arms on the front and pull that lock over your head. Raising this lock over your shoulders moves your wing bones in unison and moves them out of their brightly slumber. This pose is also a default with people familiar with stretching their upper back. It is essentially a complete stretch routine for your upper back.
4. Side Stretch
Raise your right arm above your head and bend to your left.
While you are bending, remember to keep your knees straight. The arm and the sides all go straight and stretch to the maximum. This exercise is the perfect way to wake the muscles from their slumber. Breathe out as you bend your upper body and slowly return to the centre. Repeat this on the other side.
Place your left hand behind you and right hand on your thigh. Now twist your upper body to the left just to the point it becomes barely uncomfortable. Hold this pose for about 5 seconds and change the direction. This position is ideal for stretching your spine, neck and shoulders.
6. Forward hang: Stretching your lower back
Stand with your feet 6 inches apart and lock your fingers behind your back. Breathe in, fill your lungs and straighten your arms. Bend forward as you exhale. This helps in exercising your spine, lower back muscles and the hamstrings. Morning stretches for back pain is very useful.
7. Quad stretches: stretching the front thigh
Stand with your back straight and place your hand on the wall for support. Reach for your left leg with your left hand and lift it behind your body. Hold this position for 5 seconds with your left knee facing the ground. This provides adequate stretching to your quads. Keep your spine straight and head facing front.
Fun fact: This stretching in very popular with people facing hamstring issues, however it does not help with the hamstring. For hamstring, go for lunges or forward hanging stretch.
8. Low Lunges: A full thigh workout
Place one foot forward and bend the other knee till it touches the floor. Exhale as you bend your knee downwards, inhale as you come back up. Change your legs and repeat the process. This is a full workout for your thigh muscles. This also stretches your spine It’s important to keep your back straight during this exercise. Raise your hands by the side of your ears to help keep the back straight.
While these exercises help you stretch your body, there are some precautions to be taken while performing these stretches.
Keep your spine straight and head at a 90-degree angle.
Don’t bend your knees unless the exercise demands to do so.
Don’t over-exert yourself just to stretch yourself a little further.
Follow these tips to exercise properly.
Finally, stretching is all about exercising your muscles. Focus on giving your muscle some room to stretch and add a little strenuous exercise to improve your over-all health. Exercising your body also helps you sleep well. Which is the whole point of stretching well. Happy stretching.