5 Stretches You Should Be Doing EVERY Morning!

Introduction

Waking up feeling tight and stiff can set a negative tone for your day. This tutorial outlines a quick 3-4 minute morning stretching routine that can help you feel more flexible and energized. These five stretches target key areas of tension, promoting better mobility and reducing discomfort. Incorporate these into your morning routine to feel amazing throughout the day.

Step 1: Bridge and Reach Over

• Start by lying on your back with your knees bent and feet flat on the ground.
• Drive your feet into the ground to activate your glutes.
• Lift your hips upwards into a bridge position.
• Once stable, reach your right arm up and over your left shoulder, rotating your torso.
• Hold this position for a moment, focusing on the stretch in your hip flexors and thoracic spine.
• Repeat on the other side.

Tip: This dynamic stretch helps improve your range of motion and releases tightness in the upper back.

Step 2: QL Slide

• Begin in a seated position with your legs extended in front of you.
• Drop your right leg back and lean to your left side, propping yourself up with your left arm.
• Maintain this side bent position for 30-45 seconds, feeling the stretch around your lower back.
• Switch sides and repeat.

Common Pitfall to Avoid: Ensure you are feeling the stretch in the outer lower back rather than straining your spine.

Step 3: Squat and Reach

• Start by getting into a deep squat with your feet shoulder-width apart.
• Place your hands on the ground between your feet and push your elbows against your inner thighs.
• With one hand still on the ground, reach the other arm up towards the ceiling, rotating your torso.
• Repeat this on both sides.

Application: This stretch targets thoracic rotation and helps loosen the adductors and shoulders, which are often tight after sleeping.

Step 4: Lunge and Stretch Hip Flexors

• Begin in a lunge position with one knee on the ground.
• Push your hips forward to stretch the hip flexors of the back leg.
• Place your hands behind your head and rotate your torso towards the front leg.
• Switch leg positions and repeat the stretch on the opposite side.

Tip: Focus on pushing your hips forward to maximize the stretch on the hip flexors rather than the quads.

Step 5: Hip Hinge for Hamstrings

• Stand tall with your feet hip-width apart.
• Perform a hip hinge by pushing your hips back while bending at the waist, keeping your back straight.
• Lower your torso until you feel a strong stretch in your hamstrings.
• Hold this position for a moment before returning to standing.

Common Pitfall to Avoid: Avoid rounding your lower back; keep it straight to effectively stretch your hamstrings.

Conclusion

Incorporating these five stretches into your morning routine can significantly improve your flexibility and mobility. By taking just a few minutes each morning, you can combat stiffness and set a positive tone for your day. Consider pairing these stretches with a full workout routine or meal plan to enhance your overall health and well-being. Start feeling amazing every morning!