When we wake up early in the morning, we need a minute for our eyes to adjust. In the same way, we need our bodies to be able to function. Morning stretches or less-intense exercise are a great way to help in mobility and prevention of injuries. It gives a kick start for our brain to function and helps us improve alertness. It makes our muscles relaxed, reduces stress, and prepares us for an intense workout. This also acts like a warm-up routine that you can do before your workouts. Here are the morning stretches that you can do every day.
1. Bridge Exercise
Lie flat on the floor, and lift your hips off the floor while keeping your back straight. Hold this position as long as you can. The bridge exercise strengthens the whole abdomen, lower back, and glutes. You can start by holding the pose for 20 seconds.
2. Reverse Crunches
Lie on your back with your knees up at a 90-degree angle and your hands behind your head. Lift your upper body and thighs, and then stretch out. Repeat this exercise for 20 seconds.
3. Abdominal Crunches Workout
Lie on your back with your knees bent and your arms stretched forward. Then lift your upper body off the floor. Hold for a few seconds and return. It works the rectus abdominis muscle and the obliques.
4. Butt Bridge Exercise
Lie on your back with your knees bent and feet flat on the floor. Put your arms flat at your sides. Then lift your butt up and down.
5. Bird Dog
Start with your knees under your butt and your hands under your shoulders. Then stretch your right leg and left arm at the same time. Hold for five seconds, then go back and repeat with the other side.
6. Plank
Lie on the floor with your toes and forearms on the ground. Keep your body straight and hold this position as long as you can. This exercise strengthens the abdomen, back, and shoulders.
7. Cobra Stretch Exercise
Lie down on your stomach and bend your elbows with your hands beneath your shoulders. Then push your chest off the ground as far as possible. Hold this position for seconds.
8. Shoulder Stretch
Place one arm across your body, parallel to the ground, then use the other arm to pull the parallel arm toward your chest. Hold for a while, switch arms and repeat the exercise. Keep the inside arm straight during the exercise.
9. Butt Kicks Workout
Stand up on the floor, then run in place while kicking your heel up to touch your butt with each step. Try to do it as fast as you can. It is a great exercise for the gluteus and hamstrings.
10. Jumping Jacks Exercise
Start with your feet together and your arms by your sides, then jump up with your feet apart and your hands overhead. Return to the start position then do the next rep. This exercise provides a full-body workout and works for all your large muscle groups.
Wake up with energy and make your body primed for the day!
Do these morning stretches and you will love your mornings.
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