How Gentle Stretching Can Boost Your Morning Routine

Learn about the benefits of stretching in the morning and try this 10-minute routine to start your day off right.

Do you wake up feeling stiff, sore or groggy? Do you struggle to get motivated for the day ahead? If so, you might want to try adding some gentle stretches to your morning routine.

Stretching first thing in the morning can help you relieve sleep-related pain or joint stiffness that you may feel upon waking. Stretching can also help improve blood flow and flexibility, so your body is ready to take on the activities of the day. Some people also say it improves mood, helping you get things started on the right foot.

But not all stretches are created equal. Some stretches may be too intense or risky for your muscles and joints when they are cold and tight. That’s why it’s important to choose gentle stretches that are safe and effective for the morning.

In this article, we’ll share some of the benefits of stretching in the morning and show you a simple and gentle 10-minute routine that you can do at home. You’ll need a mat or a soft surface, a towel or a strap, and a chair or a wall for support. You can also watch this YouTube video that demonstrates the routine:

Benefits of Stretching in the Morning

Here are some of the benefits of stretching in the morning:

Supports your balance. Stretching can help loosen up your muscles and joints, which can improve your range of motion and coordination. This can help you prevent falls and injuries, especially as you age.
Supports good posture. Stretching can help release tension and stiffness in your muscles, especially in your back, neck and shoulders. This can help you align your spine and maintain a healthy posture throughout the day.
Increases your flexibility. Stretching can help improve your flexibility by increasing the length and elasticity of your muscles. This can help you perform better in physical activities and reduce your risk of muscle strains and sprains.
Reduces your risk of muscle and joint injury. Stretching can help warm up your muscles and joints, which can make them more resilient and less prone to damage. Stretching can also help prevent overuse injuries by relieving muscle fatigue and soreness.
Eases joint and back discomfort. Stretching can help lubricate your joints and reduce inflammation, which can ease joint pain and stiffness. Stretching can also help relax your muscles and relieve pressure on your nerves, which can ease back pain and sciatica.
Boosts your mood. Stretching can help release endorphins, which are natural chemicals that make you feel good. Stretching can also help reduce stress hormones, such as cortisol, which can make you feel anxious or depressed.

A Gentle 10-Minute Morning Stretch Routine

Here is a gentle 10-minute morning stretch routine that you can do at home. Try to incorporate this or at a minimum do the 3 stretches below:

Child’s pose. Start on your hands and knees on a mat or a soft surface. Bring your big toes together and widen your knees slightly. Inhale and feel your spine grow longer. As you exhale, take your butt back to your heels and tuck your chin to your chest. Reach your arms forward on the floor and relax your forehead on the mat. Hold this pose for 30 seconds, breathing deeply.
Cat-cow stretch. From child’s pose, come back to your hands and knees. Make sure your wrists are under your shoulders and your knees are under your hips. Inhale and arch your back, lifting your chest and tailbone up. Exhale and round your back, tucking your chin to your chest and drawing your navel in. Repeat this movement for 10 times, following your breath.
Neck stretch. From cat-cow stretch, sit back on your heels or cross-legged on the mat. Place your right hand on top of your head and gently pull it to the right, feeling a stretch on the left side of your neck. Hold this for 15 seconds, then switch sides.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

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