Performing a morning stretching routine helps loosen your muscles after sleeping. Warming up before stretching can help prevent a muscle strain. Most stretches do not take much time and require a minimum amount of space. Even if you only have time for a few stretching exercises each morning, you will still start your day on a positive note.
When you wake up in the morning, you must warm up your muscles before you stretch. Morning stretches can strain your muscles after a night of inactivity. Walk around inside your house to help warm up your muscles. Shake your arms and legs to get the blood flowing. Start the stretching routine once you finish your warm-up.
Neck stretches help relieve early morning pain that often occurs after sleeping. Kneel down on the floor and rest your arms on your thighs. Slowly lower your chin toward your upper chest and hold the position for five seconds. Raise your chin up, lean your head back and look up at the ceiling. Hold the stretch for five seconds, then repeat the entire movement three times. After you finish, turn your head to the left for five seconds, then to the right for five seconds. Repeat the stretch three times to thoroughly loosen up your neck.
Lower Back Stretches
if you suffer from early morning back pain, lower back stretches will help loosen up your muscles. Warm up your back muscles by doing some easy trunk twists, then sit on a chair. Rest your hands on your knees and slowly lean forward until your upper body is parallel to the floor. Slowly sit back up to finish. Do 10 total repetitions. If you feel your back tighten when you lean forward, stop and sit back up. Because you just woke up, you might need to warm up a little more before resuming the stretch.
Leg stretches help get the blood flowing in your legs after sleeping. Shake your legs to warm up the muscles, then place your right hand on the back of a waist-high chair. Stand up straight, then bend your left leg at the knee and reach back and grasp your left ankle with your left hand. Pull your ankle toward your butt until you feel your left leg muscle tighten. Hold the position for a count of five then lower your ankle back down to finish the stretch. Do 10 stretches with your left leg then switch sides and do 10 with the right leg.
Shoulder and Chest Stretches
Stretching your shoulders and chest will help relieve some tension after you wake up in the morning. Shake your arms to get the blood flowing, then extend your arms out to the sides at shoulder level with your palms facing the floor. Bring your arms in and crisscross them to form an X. Squeeze your chest muscles for a count of one, then return your arms out to your sides. Repeat the exercise 10 times to finish your morning stretching routine.