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The best morning stretches anyone can do

Older women doing morning stretches on yoga mat

For many people, morning routines are the same. Waking up and getting out of bed, brushing our teeth, perhaps popping on the kettle for a cup of coffee or tea. But there is one thing that many miss from their morning routine that can be very beneficial, and that’s stretching.

Looking for ways to ease aches and pains and start your day off right? Read on to discover why you should stretch in the morning and some simple stretches that anyone can do.

Why should you stretch in the morning?

Stretching in the morning is a simple process and can take as little as five minutes but can be a great way to start the day and offer some instantly noticeable advantages. Below are just some of the reasons you should start every day off with some stretches.

  • Decompress your lower back – For many people, pain in the lower back can be an issue, especially for those who sit for long periods of time. But, with some stretches in the morning targeting that area you can slowly decompress the muscles there and help alleviate some of that tension.
  • Increase mobility – Whether you consider yourself incredibly mobile or rely on home aids such as a curved stairlift, some simple stretches can help increase your mobility and flexibility. Stretching can help both lengthen and relax your muscles which can ease tension and give better motion in your joints. 
  • Improve posture – Your posture can have a significant effect on how your body feels and so, striving to improve it can help ease pains and improve your wellbeing. Using targeted stretches around your chest and shoulders can help increase mobility in those areas and improve your posture in the long term.
  • Ease aches and pains – By stretching your muscles out, you’ll relax them and relieve tension which can make a great difference to any aches and pains you may have. You can target certain areas of the body with stretches if you suffer from aches in some places more than others.
  • Increase mental wellbeing - Starting the day with some stretches can actually also go a long way towards increasing your mental wellbeing. By giving yourself a designated time where you can wake up and adjust for the day as well as relax your body, you’ll start the day off on the right foot and feel more positive.

With all of these benefits, it’s a wonder that morning stretches aren’t more common. If you want to give some a try, below we detail a range of morning stretches that anyone can do.

Older women stretching in bed

The best morning stretches anyone can do

You should aim to hold each stretch for 15 – 20 seconds, however, feel free to do shorter periods whilst you are beginning.

Overhead stretch

This is a great starting point as it can be done in bed and activates all of your body. Simply stretch your arms out above your head whilst lying flat and at the same time stretch your toes, making yourself as long as possible.

For many people, this may be a morning stretch you already do but don’t even realise, giving themselves that morning relief a stretch can offer. Talking about the science of why stretching in the morning feels so good, Healthline explains: “Stretching tends to feel good because it activates your parasympathetic nervous system and increases blood flow to your muscles. It’s thought that stretching may also release endorphins that help to reduce pain and enhance your mood.

“Besides feeling good and helping to relieve muscle tension and stress, stretching can also increase your flexibility and circulation, boost your athletic performance, and improve your posture.”

Knee-to-Chest stretch

This simple stretch can also be done whilst in bed and can help stretch out your upper leg, glutes and lower back. Simply lie flat on your back and bring one knee up to your chest (or as high as possible) and hold it in position with your hands. You may find this easier if your opposite leg is bent rather than laid flat on the bed.

Talking about the varied advantages of this stretch, Very Well Health explains: “the knee-to-chest stretch is good for more than low-back muscle release. As a range of motion exercise, in other words, a movement that increases your joint flexibility, the knee-to-chest stretch may help reduce stiffness associated with spinal arthritis and/or spinal stenosis.”

Young women demonstrating spinal twist stretch

Spinal Twist

The spinal twist might look and sound like quite a complex stretch, however, it’s quite simple and like the overhead and knee-to-chest stretch can be done whilst still in bed. Start flat on your back and then raise one of your knees, then lower than knee across your other leg so you get a twist in your hips and abdomen, holding it with your opposite hand. At this point, if it feels comfortable outstretch your arm and twist your head to face your outstretched arm. You should feel the stretch in your lower back and upper body.

Trunk Rotation

Sitting up in bed now with your legs over the side, the trunk rotation is another great stretch for the lower back. Sit with your back straight and place your hands on their opposite shoulders. Then, slowly turn from left to right as fart as you can comfortably whilst trying to keep your hips and legs still.

Neck Roll

For some, one issue when waking in the morning is neck pain due to a bad sleeping configuration. The neck roll can be great for this and can be done sat on the side of your bed. All you need to do is, in a circular motion, bring your chin down to your chest and then roll your head backwards and back down again.

Web MD talks about why neck stretches can be an extremely beneficial part of any routine: “exercises and stretches can make the muscles in your neck stronger and more limber.

“Bonus: A strong neck can help prevent problems with your shoulders, upper back, and arms, too.”

Shoulder Stretch

A shoulder stretch can be a great way to finish off your morning routine and means that you’ve managed to activate all major parts of your body. Very simple to achieve, what you need to do is cross one arm over your chest and then hook the other around its elbow, allowing you to pull it closer to your body, do this until you are comfortable.

The best morning stretches anyone can do:

  • Overhead Stretch
  • Knee-to-Chest Stretch
  • Spinal Twist
  • Trunk Rotation
  • Neck Roll
  • Shoulder Stretch

For more tips, guides, and advice, make sure to visit our news page.

This news article is from Companion Stairlifts. Articles that appear on this website are for information purposes only.