Use the following routine to get started. The routine below will take you through 10 simple stretches. Stretching in the morning can help blood flow to your muscles after the stiffness of sleep. That's right. Chest Opener Whether you're running, cycling or power-lifting, you can bet that stretching will maximize your performance. Getting yourself up and moving in the morning isn’t always easy. Any information about a treatment or procedure is generic, and does not necessarily describe that treatment or procedure as delivered by Bupa or its associated providers. Hold the stretch for 15-20 seconds and when you’re ready, gently lower back down. Patmore says when men work their muscles, ... a stretch that is held for up to 15 seconds at the point of getting tight. Stop any exercise that causes pain. Reach back and grab your left foot with your left hand. You can gently rock from side to side to feel more of a stretch. Think about what excites you about the day to come instead of focusing on the negative. Third party websites are not owned or controlled by Bupa and any individual may be able to access and post messages on them. Perform 10 full rolls. Your email address will not be published. Hold for 20-30 seconds, then repeat on the other side. Exhale while rounding your back and bringing your head toward the space between your arms. Extend your arms over your head, feeling your body stretch from your toes to your fingertips. If it feels comfortable, you can go a little deeper by lifting your tummy off the bed too. The information contained on this page and in any third party websites referred to on this page is not intended nor implied to be a substitute for professional medical advice nor is it intended to be for medical diagnosis or treatment. Note: ... Pingback: Why Recovery Routines Are Just As Important As Pre-Game Ones - TrueSport - Learn. If you stretch out the kinks first thing in the morning, you will help reset your muscles to their proper lengths, decreasing stiffness and easing tension. Keep your thighs lined up next to each other and your left leg in line with your hip. If you don’t have a yoga mat, you should be on a carpet or stable ru… The benefits of stretching are physical, mental, and emotional. Since you’re doing these stretches first thing in the morning, your balance may be a little off, so you may find it helpful to put one hand against the wall. Beginning a daily stretch routine may seem daunting, particularly for those who already have a busy schedule. Hold for 20-30 seconds, then bend the back leg and hold for another 20-30 seconds. Bend forward from your hips to feel a nice stretch along the back of your outstretched leg. Or check out our top tips on how to become a morning person. I think you will find your morning stretching routine a pleasant and effective way to ease into the day. Overhead stretch. var _g1; This is the “cat” position. Chandler Rose shares her morning routine-- an energizing trio of stretches, self-massage & breathing exercises. If you notice any sharp or shooting pain, ease off completely. } catch(e) {}. You should feel the stretch between your shoulder blades. _g1.setAttribute('srcset', _g1.getAttribute('data-srcset')); You should feel a stretch in the left hip flexor muscles, and possibly the latissimus dorsi as well. Keep your feet hip-width apart. Your email address will not be published. However, it only requires a person to … Essentially, you’re sending your mind and body the message that you are worthy of care and that you care about and value yourself. While on your back, grab one leg with two hands beneath the knee, raising it to a 90-degree angle. Stretch your left arm out to the side and look towards your left hand. Don’t bounce or push the stretches to the point of being painful. 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