Morning stretches – an excellent way to start the day
Stretching can help release muscles, improve mobility, reduce stress and boost alertness, all of which can be beneficial in the morning.
Below is a selection of stretches to try in the morning, including routines for beginners, back problems and overall body movements.
Benefits of stretching
A stretching routine can help with mobility and injury prevention. It could also help with attentiveness. Although little study has been done on the advantages of stretching first thing in the morning, anecdotal evidence shows that it may help to relieve muscle tension, reduce discomfort, and improve mood.
Yoga, which focuses on stretching, can provide a number of advantages. Improved flexibility, improved respiratory and cardiovascular health, reduced stress and anxiety and better sleep are just a few of the benefits.
Stretching may help prevent work-related musculoskeletal diseases in particular. Carpal tunnel syndrome and a herniated disk are two common examples of these problems. A stretching routine can help counteract the effects of a computer day.
Stretches for beginners
Some basic stretches to assist loosen muscles and wake up the body are listed below. A person can either follow the specified routine or pick and choose what they like. Stop immediately if any stretch causes pain or discomfort. It’s also crucial not to overdo it and to gradually increase flexibility.
Vertical stand
Stand on level ground to do this and the following stretches.
- Extend both arms as high as possible above the head while standing straight.
- Stay in this posture as long as you feel comfortable, taking deep, calm breaths.
- Repetition is optional.
Shoulder stretch
- Link your hands behind your back while standing up straight.
- Pull your shoulders back as far as you can, then elevate your clasped hands as high as you can.
- Take 3–4 deep breaths while remaining in this position. Rep as necessary.
Side stretch
- Extend the right arm straight up while standing.
- With your left hand, gently draw the right arm toward the left side while tilting the torso slightly. Over the right ear, the right arm should be.
- Remember to keep your knees straight and breathe deeply and slowly. Take several deep breaths while holding the stretch.
- Return to a neutral standing stance and do the same thing on the other side.
Forearm stretch
- Extend the left arm across the torso to the right side while standing.
- Gently draw the left arm closer to the body by hooking the right arm around the left elbow.
- While taking deep breaths, hold the pose.
- When you’re ready, return to a neutral stance and exchange sides, extending the right arm.
Back-healthy stretch
Back pain is a problem that affects people all around the world. Around 31 million people in the United States, for example, suffer from lower back discomfort.
The exercises and stretches listed below can help relieve discomfort and strengthen the back:
Knees-to-chest stretch
- Lift one knee as far as possible toward the chest while resting flat on the floor.
- Take several deep breaths while holding the knee with both hands.
- Do the same with the opposite leg.
Stretches to try in bed
You can also try these on the floor, with a yoga mat.
Total or full body stretch
If done in bed, this may be the most convenient workout available.
- Extend your arms above your head while lying flat on your back, keeping the backs of your shoulders on the mattress.
- Extend the entire body from the fingertips to the tips of the toes.
- Hold the stretch for 4–5 deep breaths, then repeat three times.
Spinal twist
- On your back, raise the right knee, with the sole of the right foot on the bed.
- Gently hold the knee with the left hand and pull it to the left side. The right hip will lift off the bed – keep the shoulders pinned down. Turn the head to the right and extend the right hand outward.
- Hold the stretch and breathe deeply. When ready, slowly return to the starting position.
- Repeat on the opposite side, starting with the left knee.
Takeaway
Stretching in the morning can be a simple approach to maintain or improve flexibility while also managing pain. It can also aid to energize the body and lift one’s spirits.
It’s crucial not to overstretch or move in a way that hurts or causes discomfort. Anyone who is unsure about their capacity to stretch safely should seek medical advice.
Source: https://www.medicalnewstoday.com/articles/morning-stretches
REACH’s 2 STEP APPROACH TO RECOVERY THERAPY
1. IDE
NTIFY THE ROOT CAUSES OF YOUR ACHES AND PAINS
At Reach, we start your Stretch and Recovery journey with your Mobility Risk Factor Assessment. This assessment allows us to pinpoint the causes of your aches and pains, muscle imbalances and weakness, and posture or mobility limitations. After your assessment, we can proceed to step 2!
2. CUSTOMIZE YOUR RECOVERY THERAPY PROGRAM
Based on your Mobility Risk Factor Assessment, a custom Stretch & Recovery therapy plan will be created. The program is designed just for you and will target your areas of concern and interest. Each session includes a balanced blend of Corrective Stretch, Percussion, Compression, CBD, and Heat Vibration Therapy. This takes the guesswork out of choosing the Stretch and Recovery therapies that will be best for you!
