5 Easy Stretches You should Do Every Morning.

5 Morning Stretches for a Powerful Start

Stretching exercises are performed to lengthen or elongate the muscles. These exercises influence the range of motion (ROM) of the joints and improve flexibility and the mobility of the body.

Tight or shortened muscles hinder the allowed range of motion at the joint leading to decreased mobility and performance of that joint. Muscle tightness can be a result of various factors like inactivity, bad posture etc.

To avoid muscle tightness and shortening of the muscles and for a better mobility that will boost your performance throughout the day, stretching exercises play a vital role. Let’s have a look at some of the important stretches that can improve your mobility.

There are multiple stretching exercises for different muscles. We will go through some of the stretches that involve almost the whole body. I know there are a lot more but lets keep the number small for now and keep improving little by little.

1- Neck Rolls:

Neck rolling movements are very good for overall neck mobility. To perform neck rolls:

Roll your neck in circular motion.

5 times in clockwise direction.

5 times in anticlockwise direction.

2- Arm Circles:

Shoulder joint is a glenohumeral joint that allows flexion, extension, abduction, adduction, external and internal rotation. There is one more movement known as circumduction which includes almost all of these movements. This is the most mobile and unstable joint of the human body. So, movements on this join should be performed carefully to avoid any injury.

Extended your arms to the sides at shoulder height.

Make small circles increasing the size of the circles gradually.

Repeat for 5–10 times in both forward and backward directions.

A gentle stretch will be felt in shoulders and upper back.

3- Cat-Cow:

A great exercise for the spine and back muscles. Cat-Cow as the name indicates is a mixture of cat and cow poses to flex and extend the spine.

Stretches the neck and back, chest and torso.

Relaxes the spine and shoulders

Flexibility and core strengthening.

4- Quad Stretches:

Quadriceps are the muscles of the front of thigh. These are vastus medialis, intermedius, lateralis and rectus femoris. These muscles are involved in hip flexion and knee extension. Stretching of these muscles can be done in different positions. For standing quads stretchings:

1- Stand tall with the hand holding a wall or chair for support/balance.

2- Bend the knee and bringing heel towards the buttock.

3- Use same-side hand to push the heel towards buttock for a better stretch.

4- Hold for 20–30 seconds and repeat for the other leg.

5- 3–4 repetitions on each side for better results.

5- Hamstring Stretches:

Hamstrings are the muscles on the back of thigh involved in hip extension and knee flexion antagonist to quadriceps. These muscles are prone to cramping and injuries. Proper stretching of hamstrings in the morning can alleviate risk of injury and cramping and improve mobility.

Just like other stretches, hamstring stretching can be done in multiple positions depending on your preference and ease. I will mention sitting hams stretch.

1- Sit on the floor with the legs extended straight in front of you.

2- Reach towards your toes or dorsi flex (towards the front of your legs) your foot.

3- Keep the back straight to focus stretch on the hamstrings.

4- Hold for 20–30 secs and repeat for 3–4 times.

Extra Tips:

1- Keep your body supported while performing these stretches to avoid fall.

2- Stay hydrated.

3- Incorporate deep breathing with the stretches.

4- Do not over do the stretches as these can weaken your muscles if over performed.

5- There are multiple positions that vary and depend on personal preferences. Choose the one that suits you the best.

6- If you have any pathology or a malignancy, consult with your doctor before doing any stretches.

Summary:

Stretching exercises are very helpful for flexibility and better over all mobility of the body. These prevent the muscles from adaptive shortening and muscle tightness. Stretching work by elongating the muscles and allowing complete range of motion at a certain joint. Some of the mentioned exercises involve almost the whole body. Position for performing stretches can vary from person to person. Spend 5–10 minutes on your body every morning for better muscle and joint health.

Thank you for reading this article and I look forward to your feedback in the comments. If you want me to write about any specific health topic, feel free to ask. You can follow and press the bell icon to get notified whenever I post a new story. Appreciate your time and help!!