SHARES
Are you tired of waking up in the morning achy or feeling constantly tight and sluggish? Creating a stretching routine each morning can help improve your flexibility, prevent aches and pains, and get your blood flowing. Physionique has complied eight easy morning stretches from head to toe that will definitely help you start your day right. Read on to find out what these stretches are!
-
Neck stretch
Tilt your head to the right, reaching your ear to your shoulder. To increase the stretch, put your right hand on your left ear and gently pull down. Repeat both steps on the left side. Stretching the neck helps to relieve any neck and shoulder tension.
-
Shoulder stretch
Stand shoulder-width apart. Raise your right arm to shoulder height and move it across the front of your body. With your left arm, pull the right elbow as close to your chest as possible and hold. Switch arms and repeat.
-
Chest stretch
Stand tall and take a deep breath. As you breathe out, move your hands as far back as you comfortably can. Your palms should face the front and you should feel the stretch along your chest. This helps to improve blood circulation and allows you to take in more air when breathing.
-
Abdominal stretch
Lie on your tummy with your palms flat on the floor under your shoulders. Straighten your elbows to lift your head and chest off the ground while keeping the hips in contact with the ground as much as possible. This will create an arch on your back. This is a great stretch to offload the spinal discs.
-
Back stretch
Go on all fours. Then, tuck your chin towards your chest and round your back towards the ceiling like a cat, focusing on elongating your lower back. This is followed by the opposite motion of arching your spine towards the floor while looking up to the ceiling. Stretching your back helps to strengthen it and reduces the risk of future injuries.
-
Glute stretch
Lie on your back with your knees bent. Lift one ankle up and rest it across the opposite knee. Reach underneath the lower leg and pull it up towards your chest. You should feel the stretch in your buttock. Repeat with the opposite leg.
-
Hamstring stretch
Again, lying on your back, reach your right leg up towards the ceiling. Grab the back of your hamstring or calf depending on your flexibility. Keep your right leg as straight as possible as you pull it towards your head. Your back and hips should remain in contact with the ground. Repeat this with the opposite leg. Stretching your hamstring helps to reduce muscle strain and protect your legs.
-
Calf stretch
Put your hands on a wall. Stand with one foot behind the other, parallel to each other. Keep your heels on the ground and bend the front knee while keeping the back knee straight. Feel a stretch in your calf muscles as you lean into the wall. This stretch helps to decrease the frequency of cramps and improve circulation.
These stretches can be repeated three to five times and held for 15 to 20 seconds.
Stretching is an easy and effective way to tone and strengthen your muscles, but should also be proceeded with caution. Avoid bouncing or stretching too quickly and forcefully. Be extra mindful about overstretching if you have a known injury on the part you are stretching. If you experience any pain, numbness, tingling or any abnormal sensations, stop immediately and consult a physiotherapist for better modification of your daily exercise routine.
This article was contributed by Physionique. Physionique is a physiotherapy clinic in Singapore that offers an array of services from physiotherapy to podiatry and sports massage and rehabilitation programmes. You can find and book an appointment with any of Physionique’s therapists with GetDoc.
by waiyee
Film junkie. Matcha drinker. Dog lady. Will write for food. View all articles by waiyee.
