No matter if you are a construction worker, mother of three, or a person with a desk job, you can still experience general pain upon waking up. Mornings can be very tough, especially when your body does not want to move the way you want it to. You reach to snooze your alarm, only to experience a sharp pain in your shoulder. Once you sit up from your slumber, you may feel tension in the neck. This is not a great way to start your day.
One simple way to loosen up and ready the body for the day is to engage in simple stretches. The stretches in this article do not require a lot of space, nor do they require workout equipment. Dedicate about five minutes of your morning to the following stretches and your body and energy levels will thank you.
Forward Fold
The standing forward fold is a classic, calming stretch that helps relieve tension in the lower back and hamstrings. It helps promote blood flow to the brain, which can help you feel more energized, which is a wonderful benefit on those groggy mornings.
- Stand with your feet hip-distance apart and knees slightly bent. Take a deep breath in and raise your arms overhead.
- During your exhale, allow your arms to fall as you fold your upper body forward, hinging at the hips before rounding your back to hang.
- Let your arms hang toward the flower and relax your head. You can hold opposite elbows and gently sway if that feels good.
Remain in this position for 15-30 seconds, taking slow, deep breaths. Engage your core to return to the starting position, rolling up slowly to avoid sudden movements.
Seated Side Stretch
Open up your sides and elongate those obliques with a seated side stretch. Make sure to take some deep breaths during this stretch, as that is a great way to get more oxygen to your muscles and brain.
- Sit down on your butt in a cross-legged position, or in a butterfly position (whichever feels more comfortable), and place your left hand on the floor outside your left hip for support.
- Raise your right arm overhead and lean to the left until you feel a stretch down your entire right side.
- Hold for a few deep breaths and then switch sides. You should aim to stretch each side for 15-30 seconds.
Child’s Pose
This is one of the most classic and beginner-friendly yoga poses in existence. It is perfect for relieving tension in the back and shoulders, while also helping open the hips. Child’s pose can feel calming, especially if you wake up with a stiff neck or back.
- Begin in a kneeling position, sitting back on your heels with your back straight.
- Reach your arms forward as you lower your torso down toward the floor, letting your forehead touch the mat or floor. If that is not comfortable, you can place a yoga block or pillow under your chest for a modified position.
- Widen your knees to the sides a little and breathe deeply for 30 seconds. Try to extend all the way through your fingertips to make the most of your time in child’s pose.
Neck Stretches
It’s not uncommon to hold a lot of tension in the neck and shoulders. That is especially true if you work at a desk all day. A gentle stretch can help you feel a little less tight and more loose to start your day.
- You can do this in a seated or standing position, whichever is more comfortable for you.
- With your back straight, slowly tilt your right ear toward your right shoulder until you feel a stretch along the left side of your neck.
- Hold for a few deep breaths and then switch sides.
- Once you finish both sides, you can add a gentle chin tuck to help stretch the back of the neck.
Cat-Cow Stretch
The cat-cow stretch is a great way to wake up the spine, as it helps promote circulation throughout the body. This stretch is a relaxing way to get rid of any stiffness that may have built up overnight.
- Begin on your hands and knees in a tabletop position, stacking your shoulders over your wrists and hips over your knees.
- Take a deep breath in and arch your back, letting your navel drop toward the floor. This is the “cow” portion of the stretch. Lift your head and tailbone toward the ceiling.
- During your exhale, round your back and tuck your chin to your chest, drawing your navel in. This is the “cat” position of the stretch.
- Continue alternating between these two positions for five to 10 breaths, moving with each inhale and exhale.
Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.
