Is it just me, or has waking up in the morning become more and more difficult? Just pushing off the bed to move has become a fight between what I want to do vs. what my body is ready for. After sleeping in the same position for 8 hours your body, joints and muscles can become stiff and ache when you decide to move. One great way to get your morning started and your sluggish body moving is morning stretching. NASM (National Academy of Sports Medicine) says incorporating morning stretches into your routine will “help you increase your flexibility, move better overall, and it’s also a great way to de-stress.” Start with any of NASM’s 5 easy mornings stretches to jump start and unlock your body for the day.

Seated Spinal Twist-

Sit on the ground with both legs extended in front of you. Keeping your core engaged, back flat and left leg extended, bend your right knee and cross your right foot over your left thigh, placing it on the floor. Hug your right knee to your chest with your left arm as you rotate your torso to your right and place your right hand on the floor behind you. (For a deeper stretch, bend your left elbow and position it outside of your right knee with your fingers pointed toward the ceiling as you rotate to your right.) Hold for 15 to 30 seconds, switch sides and repeat.

Calf stretch-

Standing: Place one heel out in front, with your toes up, and keep that leg straight as you sit your hips back like you’re sitting in a chair. You should feel the stretch in the back of the straight leg.

Seated: Sit on the front edge of the seat with both legs bent in front of you. Extend one leg straight out, with the toes up, and keep your back flat as you lean forward to feel the stretch in the back of the straight leg.

Hamstring stretch-

Standing: Place one heel out in front, with your toes up, and keep that leg straight as you sit your hips back like you’re sitting in a chair. You should feel the stretch in the back of the straight leg.

Seated: Sit on the front edge of the seat with both legs bent in front of you. Extend one leg straight out, with the toes up, and keep your back flat as you lean forward to feel the stretch in the back of the straight leg.

Quad stretch-

Standing: Hold onto a chair, wall, or countertop for balance as you bend one knee and grab the foot behind you. Squeeze your glutes and bring your stretching leg back until your thighs are even. You should feel the stretch on the front of the thigh on the bent leg. If this stretch is too intense, put a towel or band around your foot and gently pull the towel or band up toward your glutes to allow your knee to bend as far as you can to feel a comfortable stretch.

Lying Down: Lay down on one side and bend the top leg. Grab your foot with the top arm and pull your thigh back until it’s stacked right on top of the other one. You should feel a stretch on the front of the thigh of the bent leg. If this stretch is too intense, put a towel or band around your foot and gently pull the towel or band up toward your glutes to allow your knee to bend as far as you can to feel a comfortable stretch.

Upper back stretch-

Sit on the edge of your bed, with your feet flat on the floor. Interlock your fingers and reach forward, bending from your middle back. Stretch with your hands forward at shoulder level. You should feel the stretch between your shoulder blades. Relaxing your shoulder blades back and down, reach one arm across your body and gently use your other arm to deepen the stretch. Hold for 15-20 seconds and repeat on the other side.

Learning how to keep your body moving, limber and healthy is a life-long process. For more great exercises and ideas, check out our group exercise classes like Yoga or Mat Pilates and expand your stretching knowledge.

Citation: 10 morning stretches to help kick-start your day (bupa.co.uk)

10 Morning Stretches for Beginners – Best Stretches for Back Pain (goodhousekeeping.com)

Stretches for Beginners - The 10 Best Stretches for Newcomers (nasm.org)