Stretching in the morning allows you to gradually wake up your body, improve your posture, or even reduce stress. Discover 5 easy stretches to do as soon as you wake up.
Taking time to stretch in the morning, as soon as you wake up, allows your body to ease back into the real world, gently. In addition, morning stretches will eliminate the stiffness of the muscles accumulated during the night. You may not even be able to do without them… Simple, effective, and quick to set up, these are the 5 essential stretches to do when you get out of bed.
Before starting, some safety instructions must be observed. Always listen to your body. Do not insist if you feel any discomfort or pain. Be progressive in your amplitudes and in the duration of the exercise. If you’re new to stretching, hold each pose for 30 seconds to 1 minute. You are then free to extend the stretching time according to your level and your desire.
1- The front of the thighs and ankles
For this first stretch, you can lie on your bed (or your rug), it starts off pretty well. Bend the leg, grab the knee and bring the thigh as close to the bust as possible. You can make little circles with your ankle along the way. Hold the pose for 30 to 45 seconds on each leg. A very easy stretch to perform that stretches the front of the thigh and relieves the ankle joint.
2- Adductors
Still lying on your back, bring both feet together and glue the bows together. let your knees descend slowly, without forcing. You can keep your arms alongside your body or stretch them behind you. For more effective stretching of the adductors, you can (very) gently press on your thighs as you exhale.
3- The buttocks
While lying on your back, grab your right knee with your left hand and bring it over to your left side. Place your extended right arm in the opening. Be sure to keep your shoulders and shoulder blades in contact with the bed or rug. This stretch lengthens the gluteal muscles and can even relieve the sciatic nerve in case of crisis… Don’t forget to do it on the other side.
4- The neck
For this fourth exercise, sit on the edge of your bed or stand up. Keeping your back as straight as possible and your shoulders low, gently tilt your head to one side, using your hand if possible. Then alternate with the other side.
5- The back
For this last stretch, you can finally stand up. The goal is to lengthen the spine as much as possible to allow the back to stretch well. During this personal growth, take deep breaths as you raise your arms above your head. Keep your hands as far away from your head as possible. This posture is very important, it allows the back to regain proper alignment after a night’s sleep. Immediate feeling of well-being.
Stretching in the morning can boost your energy as soon as you wake up, improve your posture, reduce stress, and increase the mobility of your joints. Five minutes of stretching in the morning is the secret to a successful day!
Your sports coach for your well-being – Fabien Coach Sportif