There are many advantages to stretching before working out. A 5- to 10-minute stretching routine before exercise is usually sufficient for warming up the muscles you plan on using. Stretching before working out has three major benefits: improved blood flow, enhanced flexibility, and increased effectiveness of the workout. According to Mr Riz Sunny, Renowned Fitness Expert and Founder of My Bollywood Body, it is important to incorporate some fundamental dynamic and static exercises at the start of each day and each workout.
10 Stretches To Do In The Morning
Here are the best stretches to help you start your day feeling refreshed and ready:
Neck stretch
- A simple stretch to relax your neck is tilting it side to side.
- Tilt it gently to the left, hold 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 stress 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.
Also Read: Do These Easy Stretches And Say Goodbye To Your Neck Aches
Arm Swings
Involving the upper body muscles in a dynamic stretching exercise, arm swings are highly effective.
- This exercise preps 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 about shoulder-width apart.
- Try to turn 90 degrees to one side from the shoulder.
- Repeat for the other side, pausing briefly at each side.
Cat-Cow stretch
- Get down on your knees and position your hands as the starting point of the cat-cow stretch.
- Inhale as you elevate your head and back (cow pose) and arch your back.
- Then slowly, keep your shoulders back and tuck your chin in (cat pose) while you exhale.
- Repeat this sequence for 30 seconds, and you may do five sets of this.
- The cat-cow stretch is great for spinal flexibility and warming up your spine.
Also Read: 5 Easy Stretches To Reduce Damage Caused By Prolonged Sitting
Child's pose
- Put your weight back on your heels while kneeling, and reach your arms out in front of you on the floor.
- Lower your head so that it touches the ground or, if you can't do that, lower it as far down as you can.
- Stay in this position for about 20 seconds.
- This stretch relieves back and shoulder tension.
Hamstring stretch
For hamstring flexibility that also benefits lower back relaxation, two exercises can be performed.
- Sit with your back straight.
- Extend one leg straight with the toes pointing upwards.
- Bend the other leg so that the sole of the foot is resting against the inner thigh of the stretched leg.
- Slowly bend forwards from the waist down and try to reach towards the toes of the extended leg.
- Stay in this position for about 20 seconds and then repeat with other leg.
Quad stretch
- To stretch your quadriceps, stand on one leg and grab the ankle of your supporting leg behind you.
- Feel the stretch in the front of your thigh as you slowly bring your ankle towards your glutes.
- After fifteen to twenty seconds, switch sides. Stretching the quadriceps enhances flexibility and equilibrium.
Calf Stretch
- Place your right foot in front of your left one and stand up straight.
- Bend the knee of the forward leg while maintaining the back leg straight and stand in this position.
- Feel the stretch in your back calf by leaning forward ever-so-slightly.
- Stay in this position for about 30 seconds and then repeat all the steps with the other leg.
Butterfly stretch
- Sit straight. Bend the legs so that the soles of your feet are touching each other.
- Hold the feet with both hands and press down gently.
- Release and press several times. Stay in this position for 30 seconds and then return to the starting position.
- Breathing deeply and inhaling and exhaling in the right way is very important during stretches.
Follow these simple exercises daily to begin your day in a relaxed way. It's definitely a great way to start a new day.