When you’re getting up in the morning, the first thing you do is stretch. Morning stretches help build up energy via triggering adrenaline to get your body awake. Think of it like starting a car or lighting up the stove when you need something to ignite it. In this case, the morning stretches serves as that trigger to be the one to get you up in the morning.
Doing morning stretches can give a variety of benefits. These benefits include:
- Improving overall mood.
- Increasing brain activity.
- Improving metabolism rate.
- Reduces risk of frozen muscles.
- Increases the amount of energy required for the day.
So, what is good morning stretches to do? Here are the top 5 easy morning stretches to get your blood running.
Sit up from your bed and position your legs into an Indian sit position or a lotus position. From there, entwine your fingers together and stretch straight up towards the ceiling. Stretch as far as you can to warm up your shoulders. While doing this, look up towards the ceiling to also stretch your neck muscles. You can also add variations to it by bending towards the left or right by using your obliques. Do this with slow breathing to prevent any breakage of muscles. Doing so will not only strengthen your shoulder muscles but also your obliques which will help in achieving your desired shape.
Lying Quad Stretch
You can do this by resting your head on your elbow. Then, bend one of your knees backwards and pull your foot. Doing this stretches your quads which are easily damaged due to physical activity. Stretching it not only reduces the chances of that happening but also strengthens your muscles. This will also help if you have to go to work via walking so you don’t have cramps.
This is perfect for those who get stiff necks often. Stiff necks often occur usually due to poor sleeping position. Or, the aircon or anything cold was pressed against the muscles of your neck. Stretching it helps loosen it up and helps it warm up, allowing your neck to ease into movement. Shocking it right away, however, will cause damage to your muscles. Or worse, you can end up tearing your muscles in the process. To do this kind of a stretch, simply look up, left, right, or done. Pulse it twice in each direction and it should warm up in no time.
Doing 5 squats is alright. While most people do a large amount of squats, five squats is good enough to get your body moving. This stretches the thigh muscle or the sartorius muscle which is the most commonly used muscle in the body. Another benefit squats give is the way it shapes the glutes and prevents your butt from sagging. To do this, stand with your feet apart and bend down until your shoulders match your knees and your knees form a 90 degree angle.
Shoulder shrugs are when you shrug your shoulders to help loosen the muscles near your back. This can be beneficial especially after having a cold night and your muscles are frozen. This exercise requires the least amount of effort. All you have to do is sit up from your bed and shrug until your shoulder at least touches the bottom end of your ears. That way, your shoulder muscles will not lock together and give you a hard time carrying your things.
Casaburi, R., Porszasz, J., Burns, M. R., Carithers, E. R., Chang, R. S., & Cooper, C. B. (1997). Physiologic benefits of exercise training in rehabilitation of patients with severe chronic obstructive pulmonary disease. American journal of respiratory and critical care medicine, 155(5), 1541-1551.
Gomez, A. M., Gomez, C., Aschner, P., Veloza, A., Muñoz, O., Rubio, C., & Vallejo, S. (2015). Effects of performing morning versus afternoon exercise on glycemic control and hypoglycemia frequency in type 1 diabetes patients on sensor-augmented insulin pump therapy. Journal of diabetes science and technology, 9(3), 619-624.
Chang, Y. K., Labban, J. D., Gapin, J. I., & Etnier, J. L. (2012). The effects of acute exercise on cognitive performance: a meta-analysis. Brain research, 1453, 87-101.
Brisswalter, J., Bieuzen, F., Giacomoni, M., Tricot, V., & Falgairette, G. (2007). Morning‐to‐evening differences in oxygen uptake kinetics in short‐duration cycling exercise. chronobiology international, 24(3), 495-506.
Silva, C. S., Torres, L. A. G. M. M., Rahal, A., Terra Filho, J., & Vianna, E. O. (2006). Comparison of morning and afternoon exercise training for asthmatic children. Brazilian journal of medical and biological research, 39(1), 71-78.
Cooper, S. B., Bandelow, S., Nute, M. L., Morris, J. G., & Nevill, M. E. (2012). The effects of a mid-morning bout of exercise on adolescents’ cognitive function. Mental Health and Physical Activity, 5(2), 183-190.