If you wake up in the morning with a million things on your mind, you may stress yourself out before you even walk out the door. Center both your body and your mind with morning stretching and breathing exercises. By starting your morning with a few minutes of peace, you'll be able to more adequately handle the stresses of your day. Talk to your doctor before doing any new exercises.
Modified Sun Salutation
Try "Fitness" magazine's modified version of the sun salutation exercise, a morning stretching routine that will help strengthen your muscles and increase flexibility. Stand up straight with your feet together, your arms straight and your back straight. Press your hands together in front of your chest as if you were praying, then raise your fingertips into the air as you take a deep breath. As you exhale, swoop your hands to the ground as you bend at the waist, keeping your legs as straight as possible. As you keep your fingertips on the ground, raise your head, lift your torso up and flatten your back. Bend your knees and put both palms on the ground at about the width of your shoulders. Walk back with both feet and get into a downward dog position -- make an inverted "V" with your body, keeping your legs and arms straight. Reverse all of the steps until you are back to the starting position, standing up straight with your arms at your sides.
Deep Breathing
Sit down on the floor with your back against the wall or another sturdy surface. Place one hand on your stomach and the other hand on your waist. Take a breath in through your nose -- as you breathe in, allow your stomach to expand and the hand over your belly to rise. The hand that is over your chest should stay completely still. Exhale through your mouth as your stomach deflates, lowering your hand back to the starting position. As you continue to breathe, you will slowly begin to relax as your breaths become slower and more even.
Triceps and Side Stretch
Stand up straight with your knees unlocked and both feet flat on the floor. Raise both arms in the air, then hold your right elbow with your left hand. Carefully stretch your arm behind your head while leaning to the left side. Hold the stretch for 15 seconds while taking deep, even breaths, then release. Repeat the exercise on the opposite side.
Progressive Muscle Relaxation
Combine the deep breathing technique described above with progressive muscle relaxation to calm the mind and reduce stress. Lie down on the ground on your back while taking deep, even breaths. Tense up the muscles in your left foot for 10 even breaths, then release. Repeat with the opposite foot, your legs, your arms and any other places you hold tension. When you physically release the tension in your body while practicing deep breathing, your mind and body will be completely relaxed.
