Morning is not the optimal time for stretching because your muscles are stiff and tight from being inactive while you slept. But by choosing the correct exercises, you can build a morning workout that energizes you for the day while stretching out your muscles. Choose exercises that will wake up your muscles. Do not aim to increase your flexibility with your morning stretches. Before trying any new exercises, get clearance from your doctor.
Warm-up
Before you do any physical activity in the morning, you need to get blood flowing out to your muscles and prepare them for action. You don't need heavy sweating, but you do need to work hard enough so you start to lose your breath a little or break a sweat. For five to 10 minutes, march in place, climb up and down a flight of stairs or hop on a treadmill. Moderate intensity is what you are aiming for -- just enough activity to wake you up.
Dynamic Stretching
After your heart is pumping, do a full-body dynamic or active stretching routine. In dynamic stretching, you use movement to prepare your muscles for activity. Motions such as leg swings, knee lifts, torso twists, side bends and arm circles are all dynamic stretches that should be in your routine. Start your motions small, increasing the motion with every repetition. Perform eight to 10 flowing repetitions, ending with motions that reach the limits of your flexibility.
Upward Salute
A yoga pose that will wake up your muscles and work your balance is upward salute. Start with your feet about hip-width apart and your arms hanging loose by your sides. Pull your belly button in toward your spine, and relax your shoulders down toward your hips. Inhale deeply as you lift your arms out to the side until they are above you head with your fingers pointing up. Lift your eyes to look up to the ceiling. Hold this position for several breath cycles prior to returning to your starting position.
Downward-Facing Dog
One more yoga pose to stretch out your entire body is downward-facing dog. Bend forward, placing your hands on the ground just in front of your feet. Jump or step your feet back until your body forms and upside down V shape. Keep you feet about hip-width apart with your legs straight and your heels pressed into the ground. Place your hands on the ground about shoulder-width apart with your fingers widespread and your arms straight. Lift your tailbone up toward the ceiling. Press your chest toward the ground. Do not let your shoulders hunch by your ears. Relax your shoulders, gliding your shoulder blades down your back and toward your hips.
