7 BEST STRETCHES IN THE MORNING
THE ADVANTAGES OF DAILY STRETCHING
Stretching before workout is beneficial for warming up the body and reducing injuries. Pre-exercise, dynamic stretching (stretches that entail activity) is preferred over static stretching (stretches that you hold) because range-of-motion is preferable for warming up the body.
Stretching has the following advantages:
- Enhance your posture:
Stretching can aid in the improvement of posture. When muscles such as the hamstrings and those located around the chest are pushed into the same posture for hours on end, as is often the case after a day at the desk, they can get gradually stiffer. Stretching these muscles on a regular basis can help to prevent some of the negative consequences of sitting for long periods of time.
- Minimize Injury Risk:
Stretching can assist to decrease the chance of injury and treat specific ailments (like lower back discomfort), especially if the adjacent muscles lack flexibility.
TRY OUT THESE 7 BEST STRETCHES IN THE MORNING ON A DAILY BASIS
Warm up for 5-10 minutes before stretching to enhance blood circulation to the muscle- this might be as easy as a brief stroll or very few flights of stairs.
- NECK STRETCH
This neck stretch, which can be done seated or standing, is a wonderful way to relieve neck stress from a long day at the desktop.
Place your left hand on the right side of your head and your right arm behind your back, starting from a sitting posture. Pull your head to the left until your neck stretches. For a total of 20-30 seconds, keep your hands in this position. On the opposite side, repeat.
- STANDING QUAD STRETCH
This can assist to relieve stress in the hip and thigh muscles that accumulates over the day. Maintaining flexibility in these muscles may aid in the prevention of knee and back discomfort.
Bend your right leg, grabbing the top of your right foot towards your right buttock, knee pointing down towards the ground, from a standing posture, using a wall or door for support if necessary. A stretch should be felt along the front of your right leg. To feel the stretch at the top of your thigh, lean forward with your hips. Hold your breath for 20-30 seconds. Change to your left leg.
- DOWNWARD DOG STRETCH
This posture emphasizes on hip and shoulder flexibility while stretching your hamstrings, lats (middle-back muscles), and deltoid muscles (shoulder blades) (muscles in your shoulders).
Begin in a plank posture, with your shoulders exactly above your wrists. Make a triangular shape with your body by pushing your hips upward. Maintain as much straightness in your legs as possible by keeping your head between your arms. Reach your heels toward the floor and extend your fingers to equally divide your bodyweight between your hands and feet.
- SIDE OBLIQUE STRETCH
As you extend your lats, hips, and obliques, you’ll expand across your side of the body. Standing with your feet slightly wider than hip-distance apart is a good way to start. Extend and bend toward the opposite side of the elevated arm while lifting one arm above with your palm facing inward. Flip sides after holding for eight seconds.
Bend that elbow as you draw it down by your side and stand straight after reaching with one arm. Retrace your steps back up and over. Do eight repetitions on each side, then switch sides.
- CHILD’S POSE
This stretch is undoubtedly one of the most relaxing, and it’s also good for recuperation. The lower back, lats, and shoulders will be stretched.
On an exercise mat, go down on all fours. Push your hips back until your buttocks are resting on your heels, starting on your hands and knees. (Knees are a smidgeon broader than hips.) Keep your arms straight in front of you and your gaze fixed on the ground. Continually transition from hands-and-knees to child’s posture.
- SINGLE LEG STRETCH
Most people may benefit from a bit extra hamstring flexibility. You’ll also work your core, which is an added advantage.
Raise your legs toward the roof while lying flat. Pull one leg toward your face while lowering the other leg to the floor. Lift your shoulders off the mat by holding the back of your elevated leg (calf or higher). Toes should be pointed and legs should be as straight as possible. Switch sides after holding. Switch legs many times, softly gripping and pushing your calf toward you.
- THE CAT STRETCH
At the end of the day, this is a fantastic little stretch to complete. It stretches both your upper and lower back while also working your core muscles in a subtle way.
Start on all four limbs with your back flat, then circle your spine, arch your back, and lower your chin to your chest. As you do this, make sure not to hold your breath by gently contracting your abs. Hold for 5 seconds, then relax and do it again. Make five arches altogether.