7 Stretches You Should Get In The Habit Of Doing Every Morning
Every morning, I wake up and do a big stretch while still lying in bed. Although this is better than nothing, I often feel like I should be doing more before starting my day. And you should, too! The following stretches take only about 10 minutes to do, and they will help you to feel strong, flexible, and calm before beginning your day. Getting in the habit of doing these stretches each morning will certainly have positive effects on your day!
1. Standing Hamstring Stretch
While standing, cross your right foot in front of your left foot. Slowly lower your forehead towards your right knee while bending at the waist. Keeping both knees straight, hold this stretch for 15 to 30 seconds. Repeat with your left foot in front of your right foot.
2. Figure Four Stretch
Lying on your back, raise your legs and bend at the knees. Position your right leg so that your foot is in line with your knee/upper thigh area. Hold the back of your left quad with your hands. Hold the stretch for 15 seconds, then switch legs. This stretch can also be done while standing – just hold on to a chair for support and sit deep to really feel the stretch.
3. Cat & Cow Stretch
This is a great back stretch. Start out with your knees and hands about shoulder-width apart. For the “cat” part of the stretch, arch your back, look forward, and hold the pose for about five seconds. For the “cow” part of the stretch, round your back, look downwards, and hold the pose for another five seconds. Repeat each pose five times.
4. Wall Chest Stretch
This chest-opening stretch can be done by holding on to any wall or doorway. With your palm flat against the wall, lean slightly forward and feel your chest opening up. Hold the stretch for 15 seconds, then repeat with your other arm.
5. Arm Stretch
Reach with your left hand behind your back, holding it there. With your other hand, touch that arm’s elbow. Hold the stretch for 15 seconds, then switch arms.
6. Child’s Pose
With your knees a little more than shoulder-width apart, bend at your waist, extend your arms all the way forward, and lie your head on the floor between your arms. Hold the pose for 30 seconds.
7. Standing Forward Bend
With your feet together and flat on the floor, stand up straight, then bend forward at the waist. You can either reach your hands out and position them on the floor in front of you, or place your elbows on a chair in front of you for more support. Hold this stretch for 15 to 20 seconds.