Taking the time to stretch in the morning, as soon as you wake up, allows your body to return quietly to the real world, gently. In addition, morning stretches will get rid of the stiffness of the muscles accumulated during the night. You may not even be able to do without them… Simple, effective and quick to set up, here are the 5 essential stretches to do when you get out of bed.
Before starting, some safety instructions must be observed. Always listen to your body. Do not insist if you feel any discomfort or pain. Be progressive in your amplitudes and in the duration of the exercise. If you are new to stretching, hold each pose for 30 seconds to 1 minute. You are then free to extend the stretching time according to your level and your desire.
1- The front of the thighs and the ankles
For this very first stretch, you can lie on your bed (or your carpet), it starts off pretty well. Bend your leg, grab your knee and bring your thigh as close to your bust as possible. You can make small circles with your ankle on the way. Hold the pose for 30 to 45 seconds on each leg. A very easy stretch to perform that allows the front of your thigh to stretch and relieve the ankle joint.
The position to perform to stretch the front of the thighs and the ankles. (M. Humeau/DR)
Still lying on your back, bring your two feet together and stick the arches together. let your knees descend slowly, without forcing. You can keep your arms along your body or stretch them backwards. For more efficiency on the stretching of the adductors, you can press (very) lightly on the thighs while exhaling.
The adductors are stretched thanks to this position. (M. Humeau/DR)
3- The glutes
While lying on your back, grab your right knee with your left hand and bring it to the left side. Place your right arm outstretched in the opening. Be sure to keep your shoulders and shoulder blades in contact with the bed or carpet. This stretch lengthens the gluteal muscles and can even relieve the sciatic nerve in the event of a crisis… Don’t forget to do the other side.
This position relieves the buttocks, and even the sciatic nerve in the event of a crisis. (M. Humeau/DR)
4- The neck
For this 4th exercise, sit on the edge of your bed or stand up. While keeping your back as straight as possible and your shoulders low, gently tilt your head to one side, using your hand if possible. Then alternate with the other side.
This exercise stretches the neck. (M. Humeau/DR)
5- The back
For this last stretch, you can finally stand up. The goal is to lengthen the spine as much as possible to allow your back to stretch well. During this self-growth, take a deep breath as you raise your arms above your head. Keep your hands as far away from your head as possible. This posture is very important, it allows your back to regain proper alignment after a night’s sleep. Immediate feeling of well-being.
The position to stretch the back. (M. Humeau/DR)
Stretching in the morning can boost your energy as soon as you wake up, improve your posture, reduce stress and increase the mobility of your joints. Five minutes of stretching in the morning is the secret to a successful day!