The Ultimate Morning Stretch Routine for a Great Day
Stretching before a workout has many benefits. A 5-10-minute stretching routine before exercise is usually enough to warm up the muscles you plan to use. Stretching before a workout has three main benefits: improved blood flow, enhanced flexibility, and increased workout effectiveness.
Oct 6, 2023, 09:30 IST
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![Stretching before a workout has many benefits. A 5-10-minute stretching routine before exercise is usually enough to warm up the muscles you plan to use. Stretching before a workout has three main benefits: improved blood flow, enhanced flexibility, and increased workout effectiveness.](https://gyanhigyan.com/static/c1e/client/99589/uploaded/3f57fffd3b03ac445c568e5f8b7d87d6.jpeg?width=968&height=500&resizemode=4)
Stretching before a workout has many benefits. A 5-10-minute stretching routine before exercise is usually enough to warm up the muscles you plan to use. Stretching before a workout has three main benefits: improved blood flow, enhanced flexibility, and increased workout effectiveness.
5 stretches to do in the morning
Here are the best stretches to help you start your day feeling refreshed and ready:
Neck stretch
- An easy stretch to relax your neck is to tilt it to one side.
- Gently tilt it to the left, holding for 15 to 20 seconds.
- Tilt it to the right and hold for the same amount of time. For maximum benefit, repeat it five times.
- This workout greatly reduces any tension in the neck area and improves neck mobility.
- Shoulder roll
- Roll your shoulders back and forth in a circular motion for 15 to 20 seconds, and then repeat this five times to relax the shoulders and improve upper body mobility.
Arm swing
- By involving the upper body muscles in a dynamic stretching exercise, arm swings are extremely effective.
- This exercise prepares the muscles, tendons and joints for action.
- Stand with your feet shoulder-width apart and swing your arms in a circular motion, gradually increasing the size of the circles for 20 seconds. Repeat.
Trunk twist
- Straighten your back, place your hands on your waist and spread your feet shoulder-width apart.
- Try turning the shoulder 90 degrees to one side.
- Repeat for the other side, pausing briefly on each side.
Cat-Cow Stretch
- Get down on your knees and position your hands as the starting point of a cat-cow stretch.
- Inhale as you lift your head and back (cow pose) and arch your back.
- Then slowly, roll your shoulders back and tuck your chin in (cat pose) as you exhale.
- Repeat this sequence for 30 seconds, and you can do five sets of this.
Child pose
- Return your weight to your heels while kneeling and extend your arms out in front of you on the floor.
- Lower your head so that it touches the ground or, if you can't, lower it as low as possible.
- Stay in this position for about 20 seconds.
- This stretch relieves back and shoulder tension.