Do This Within 10 Minutes of Waking Up (FEEL AMAZING!)

Introduction

Starting your day with a quick stretching routine can significantly enhance your physical well-being and performance throughout the day. This tutorial outlines a simple, yet effective, 4-minute stretching routine to be performed within the first 10 minutes of waking up. These stretches target lower body mobility, helping to alleviate stiffness and improve flexibility.

Step 1: Frog Stretch

• Duration: 30 seconds
• Execution:
  • Sit on the floor with your knees bent and feet flat.
  • Open your knees outward while keeping your feet together.
  • Sit back towards your heels to deepen the stretch in your groin.
• Tip: Focus on relaxing into the stretch; this area often gets neglected, but it’s crucial for mobility.

Step 2: Downward Dog

• Duration: 30 seconds
• Execution:
  • Start in a plank position, then lift your hips up and back.
  • Keep your legs straight and try to press your heels down towards the floor.
  • If your heels don’t reach the ground, walk your hands back slightly to increase the stretch.
• Tip: Ensure your spine is aligned and your head is between your arms. This position stretches your calves, hamstrings, and hips.

Step 3: Step Through Stretch

• Duration: 30 seconds per leg
• Execution:
  • From the downward dog position, step one foot forward to the outside of the opposite hand.
  • Allow your foot to rest on its side and slide your body towards the stepping foot.
• Tip: This stretch targets the lower legs, especially the peroneals, which are often tight. Feel free to adjust your position for a deeper stretch.

Step 4: 90/90 Stretch

• Duration: 30 seconds per side
• Execution:
  • Sit with one leg in front of you, bent at a 90-degree angle, and the other leg behind you, also bent at a 90-degree angle.
  • Lean forward over your front leg to deepen the stretch in your glutes and hips.
• Tip: If you can, try to touch your torso to the ground for an even more intense stretch. Consistency will improve your range of motion.

Step 5: Hip Flexor Stretch

• Duration: 30 seconds per leg
• Execution:
  • From the 90/90 stretch position, sit up tall and gently push your hips forward.
  • This targets the hip flexors of the leg that is behind you.
• Tip: Many stretches mistakenly target the quads; ensure you focus on the hip flexors to combat issues from prolonged sitting.

Step 6: Repeat on the Other Side

• Duration: 30 seconds for the 90/90 stretch and 30 seconds for the hip flexor stretch on the opposite leg.
• Execution:
  • Switch to the other side and repeat the stretches as outlined in Steps 4 and 5.

Conclusion

This 4-minute stretching routine is an excellent way to start your day feeling energized and limber. By focusing on these essential stretches for your lower body, you enhance your mobility and prepare your body for the day ahead. Aim to incorporate this routine into your morning ritual consistently for the best results. For a more comprehensive workout program, consider exploring additional resources at athleanx.com.