Set yourself up for a great day by adding a short stretching session to your morning routine. Try these five moves right from bed when you wake up to refresh your body and mind. Spread out on your sheets and make sure you have room to lengthen your arms and legs in all directions. Go through the list of stretches and take 5-10 breaths in each position.
Full-Body Stretch
Spread out from the tips of your fingers down to your toes. Find length along your entire body. Stretch the sides of your body by reaching one arm a little more, then the other.
Knees-to-Chest Stretch
Bring your knees into your chest and hold them with your arms. Pull them in close and rock from side to side on your back. Focus on relaxing your lower back and hips.
Lying Twist
Release your knees and, keeping them bent, let them fall over to one side. Spread your arms wide and try to keep both your shoulders resting flat. Breathe in the twist, then drop your knees to the other side.
Lying Figure Four
Place your feet flat in front of your hips, knees bent. Lift one leg to place your ankle above the top of the opposite knee. You should feel a stretch in the hip of your lifted leg. For a deeper stretch, hold the back of the supporting leg and pull it toward your chest. When you’re ready, switch the cross of your legs to stretch the other hip.
Seated Side Stretch
Sit up with your legs either crossed or hanging off the side of your bed. Reach both arms straight up, then plant one hand beside your hip and reach up and over your head with the other. Breathe into the side of your body getting lengthened, then switch to the other side.
Your body might feel stiff in the morning and that’s okay. Be gentle as you move through each stretch and head into the day with a little more room to breathe.
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