Starting your day with a few simple stretches can help wake up your body, improve flexibility, and promote overall well-being. Here are seven morning stretches to incorporate into your daily routine.
Neck Stretch: – Sit or stand tall with your shoulders relaxed. – Slowly tilt your head to one side, bringing your ear towards your shoulder until you feel a gentle stretch along the side of your neck. – Hold the stretch for 15-30 seconds, then switch sides. – Repeat 2-3 times on each side.
Shoulder Roll: – Stand with your feet hip-width apart and your arms hanging loosely by your sides. – Roll your shoulders forward in a circular motion, bringing them up towards your ears, then back and down. – Repeat the shoulder rolls 5-10 times, then reverse the direction and roll your shoulders backward.
Arm Stretch: – Extend one arm straight out in front of you at shoulder height. – Use your other hand to gently pull the fingers of your outstretched arm back towards your body until you feel a stretch along the back of your arm and shoulder. – Hold the stretch for 15-30 seconds, then switch arms. – Repeat 2-3 times on each arm.
Chest Opener: – Stand tall with your feet hip-width apart and your arms extended out to the sides at shoulder height, palms facing forward. – Gently squeeze your shoulder blades together as you bring your arms behind you, opening up your chest. – Hold the stretch for 15-30 seconds, then release. – Repeat 2-3 times.
Forward Fold: – Stand with your feet hip-width apart and your knees slightly bent. – Slowly hinge forward at your hips, reaching towards the ground with your hands or fingertips. – Allow your head and neck to relax, and let your upper body hang loosely towards the floor. – Hold the stretch for 15-30 seconds, then slowly roll back up to standing.
Hamstring Stretch: – Sit on the floor with one leg extended straight out in front of you and the other leg bent, sole of the foot resting against the inner thigh of the extended leg. – Keeping your back straight, hinge forward at your hips and reach towards your toes with both hands. – Hold the stretch for 15-30 seconds, then switch legs. – Repeat 2-3 times on each leg.
Calf Stretch: – Stand facing a wall with your hands resting against it at shoulder height. – Step one foot back and press the heel of that foot into the ground, keeping the leg straight. – Lean forward slightly, feeling a stretch in the calf muscle of the back leg. – Hold the stretch for 15-30 seconds, then switch legs. – Repeat 2-3 times on each leg.
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