10-minute morning stretch routine for flexibility
Do you wake up in the morning and find that you have tight muscles and your body feels stiff? Even worse, you suffer from back pains. If so, then you probably found daily body movement and lifting or carrying heavy objects to be challenging.
The good news is that there are daily morning stretch routine you can do in your morning routine for just under 10 minutes to improve your mobility, flexibility, posture and stiffness. Even better news is that these stretches are suitable for both men and women.
In this post, I’ll explore why we need to stretch in the morning, the benefits of morning stretches and 10 morning stretches you can do in 10 minutes or under. That way, you can eliminate aches and pains and kick-start your day on a good note.
Before you read further, it’s important to note that speak to a professional doctor, trainer or physician before doing any physical activities such as exercises or stretches to check if it’s safe for you to avoid any injuries.
Ready to learn more? Read on.
Why is it important to stretch in the morning?
Before we dive in on why you need to stretch in the morning, you need to understand what is stretching. Stretching is a type of exercise that improves flexibility and mobility for exercise or everyday movement. It’s done by lengthening the muscles by either extending them or movement.
It’s important to stretch because it keeps the muscles flexible, strong and healthy. This helps us manage daily body movement. Without stretching, our muscles will feel stiff which can result in muscle aches, pain and limited body movement. Stretching in the morning can relieve pain, tightness and tension from sleeping the night before. It increases blood flow and prepares your body for the day ahead. This is also a reason to include daily stretches in your morning routine.
The benefits of stretching in the morning
Let’s consider the benefits of stretching in the morning. How can doing daily morning stretches benefit us?
Unlock tight muscles – Let’s say in the morning you have tight muscles from poor quality sleep, or your bed or pillow wasn’t soft enough. Tight muscles lead to discomfort, stiffness and even pain. Stretching is an effective way to unlock those tight muscles and improve flexibility.
Helps improve posture and mobility – Stretching eases up tension in the muscles which relaxes them. This avoids developing bad posture.
Stretching in the morning can help with functional mobility. This is important especially if you have an office job and are sitting throughout your day.
Energizes you for the day – Do you wake up feeling sluggish or tired in the morning, and you need just a boost? Stretching can help. Stretching is a low-impact exercise that moves your body. Body movement is a good way to wake you up and boost energy
Relive stress – Stretching is a form of self-care. You are taking care of your body by doing 5 – 10 minutes of movement that feels good for it. By doing this in the morning, it can lower stress and anxiety levels. To make it even better, add relaxing or calm music in the background as you stretch.
Keeps our muscles healthy – How does stretching do this? By keeping the muscles flexible and strong. This is needed for our daily movement, to maintain a range of motion. Without stretching, the muscles become tight, and different for activity.
The 10 minute morning stretch routine
Things to know before you do these stretches:
- No equipment is needed
- Hold each stretch for 30 second
- Please be gentle when performing each stretch
- Stretching should feel good
- Avoid stretching past your limits
Cat and Cow
Get on your hands and needs. Gently raise your back to the ceiling. As you do so, breathe in and when you release breathe out with your stomach trying to touch the floor.
This exercise stretches and loosens up the spine and back muscles. hips and core muscles while opening the chest and lungs.
Child’s Pose
Kneel on the floor with your feet together and your knees wide apart. Lower your torso with your palms facing down. Relax your shoulders toward the ground. Rest in the pose for as long as needed.
The child’s pose stretches your back and hips.
Wrist Stretch
Kneel on the floor and position your wrist facing forward and your hands facing towards you. Sit in this position for 30 seconds. You may also lightly sway back and forward for a deeper stretch.
Butterfly Pose
Sit on the floor with your feet pressing into each other. To deepen the intensity, move your feet closer toward your hips, and try to make your crossed legs touch the ground. While doing this straighten your spin. Hold this position.
This opens and stretches the hip adductors – a muscle in the inner thighs.
Seated Calf Stretch
Sit on the floor preferably on a gym mat or rug for comfort. Elongate your legs straight and then stretch forward and try to touch your feet. If you can’t go that far, your ankles will do. Modifier: Use a towel if you can’t reach your toes or ankles.
This stretched the calf muscles.
Neck Stretch
Gently tilt your head on one shoulder and then the other. Go back and forth. Next tilt your head forward, your chin touching your chest then tilt your back backwards touching your back.
Asian Squat
For beginner-friendly, first get a rolled-up towel or use your rolled-up gym mat. From there, stand with your feet shoulder-width apart with your feet pointing outward at 30 -45 degrees. Slowly lower yourself into a deep squatting position. Keep your back as upright as possible and keep your heels touching the floor.
This stretches the hips and ankles and improves flexibility in those areas
World’s Greatest Stretch
Get into a plank position. From there lunge forward by bringing your right foot up as high as you can. Your foot and opposite hand should align. Then from there, take your arm and drop it down as far as you can, while keeping the back leg extended. Then we going to rotate up, and extend our arm and hand up and point to the sky.
This stretches the hamstrings, glutes, hip flexors, calves, shoulders, upper and lower back, chest, and oblique’s.
Downward Doggy
Start from the child pose stretch. From there, get up and get on your hands and knees. Then you going to curl your toes in, then lift the knees and the hips back, expanding your legs and sort of sticking your bum in the air. Then you going to press your hands moving your chest gently toward your thighs, your heels gently toward the floor.
This stretches the hamstrings and calves from your legs and the arms, shoulder girdle and abdominals from your upper body.
Happy Baby Stretch
Lie flat on your back. Slowly bring your knees close to your chest. Now with arms stretched inside of your legs, grab your toes and do a toe lock. Gently open up your hips and legs to deepen the stretch. Your toes must be facing up, and your legs shaped at a 90-degree angle.
This stretch is great for the inner thighs, hamstrings, and groin.
Camel Pose Stretch
Stands on your knees with legs slightly apart. From there, bring your palms facing down on your lower back to the hip era. Slowly push your hips forward, and slowly look up. Then bring your hands to your ankles, and arch your back.
The camel pose stretches the neck, hips, thighs, bum, and abdominals and opens the chest.