How do you start your mornings? Is it difficult to wake up?
Do you feel lethargic and fried? This is not a healthy way to begin your days!
Instead of feeling overwhelmed on trying to change your lifestyle drastically! Start slow… Give your self some hope.
Stretching in the morning allows you to ground your thoughts, breath deeper, and obviously increase flexibility. It is outstanding what you can achieve in less than 10 minutes.
Make sure to always be a tiny bit warmed up before you stretch. I usually stretch after I shower! Yet, if you rather stretch right out of bed make sure to be gentle.
Now, what we all been waiting for! The Main Event: 8 stretches to add to your morning routine to feel strong, flexible and grounded af!
Upper back release- target is upper back and shoulders.
To begin stand hip width apart, you can bring arms up over head with a slight head tilt upwards. Exhale clasp your hands and lower them shoulder height. Round upper back keeping arms straight and engaged.
Hold for 2-3 slow deep breaths
Chest release – target chest, shoulder and bicep.
This one requires a wall, door frame or window ledge. Hold surface with left arm, step forward with left leg and turn entire body to the right including your hips.
Hold for 4-6 steady breaths. Repeat on the other side.
Side stretch – targets the IT band, obliques and shoulder.
Standing with right hand on bed, cross left leg in front of the right. Shift into left hip and reach left arm up and over head. Creating a long line from the left ankle to the left fingers.
Hold 2-3 breaths. Repeat on right side.
Seated spinal twist – targets the spine, neck and shoulders.
Sitting on edge of bed legs together lengthen spine rotating to the left. Bring left arm to ceiling with an inhale. Exhale place behind you. Bring right hand across body to left knee. Deeper stretch gaze over left shoulder.
Hold 2-3 breaths. Repeat on Right side.
We are halfway through! Ready? Get some water and deep breaths.
Standing hamstring stretch – target duh Hammies!
Bring right leg up onto bed supporting your knee. (If flexibility is not this advanced yet use the wall, step, or bench) Keep legs hip distance and parallel. Foot flexed. If you need to increase stretch, hinge at hips keeping spine straight.
4-6 breaths and repeat other side.
Standing quad stretch – target quads.
Brace yourself with right hand on bed. Slowly raise right leg grasping with left hand. Keep pelvis neutral and spine tall raising head to ceiling.
4-6 breaths repeating on other side.
Outer hip stretch – target hips and outer thigh.
Place right leg with knee bent onto bed. Square your hips and make sure front of the knee is outside of the front of your shoulder. Keep spine straight, hinge forward at the hips if comfortable, supporting yourself with your hands.
4-6 breaths other sides.
Standing forward bend – target low back and hamstrings.
Bringing your feet hip width apart knees slightly bent, inhale bringing your arms up over head. Exhale swan dive down to the ground. Allow your upper half to hang freely over your legs.
2-3 breaths you can release your neck by moving head side to side or nod yes and no. To come out of this pose pull in abs and slowly rise up vertebra by vertebra.
What are other ways you begin your mornings? Do you have other stretches you do in the morning? Do you add healthy food choices?