A few simple stretches in the morning can wake you up, increase flexibility, and boost well-being. Include these seven simple morning stretches in your routine:
1. Neck Stretch
Sit or stand tall and gradually tilt your head to one side, ear to shoulder. Wait a few seconds, then flip sides. Repeat 2-3 times per side to relax the neck.
2. Shoulder Roll
Stand with your feet hip-width apart and rotate your shoulders fully rearward. Turn around and roll your shoulders forward 5-10 times.
3. Forward Bend
Stand with your feet hip-width apart, inhale as you raise your arms overhead, and exhale as you bend forward from your hips to touch your toes or shins. Roll carefully to standing after 15–30 seconds.
4. Chest Opener
Stand or sit tall, interlace your fingers behind your back, and gradually straighten your arms while you lift your chest to the ceiling. Hold for 10-15 seconds, release. This stretch opens the chest and improves posture.
5. Spinal Twist
Sit on the edge of a chair or cross-legged on the floor, placing one hand on the other knee, and gradually twist your torso towards the back. Hold 10-15 seconds, then switch sides. Stretching improves spinal mobility.
6. Hip Flexor Stretch
Kneel on one knee with the other foot flat on the floor and slowly lean forward onto the kneeling leg's hip until you feel a stretch in the front. Hold 15-30 seconds, then switch sides. This stretch targets hip flexors.
7. Hamstring Stretch
Sit with one leg straight in front of you and one foot flat on the floor on a chair edge. Reach to your toes or shin of the extended leg from the hips. Hold 15-30 seconds, then switch sides. This stretches hamstrings.
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