Wednesday, July 15, 2015

Simple Morning Stretches You Should Do Every Day

http://nhchirowellness.com/wp/simple-morning-stretches-you-should-do-every-day/Most people jump out of bed and start preparing for the day’s activities. Others hit the snooze butting and sleep for an extra 10 minutes. Instead of doing any of these things, you should use the first 10 minutes after the ringing of your morning alarm to stretch. When you make morning stretching a habit, you will always have a great way of energizing your day and getting rid of stress early in the day. Stretching will also help you to ease the tension created by bad sleeping positions. Here are some simple stretches that you should do every morning to enhance blood flow and get your body ready for the activities of the day;

Reclining spinal twist
Reclining spinal twist will help you to get a relief from the stress that you may be feeling in your lower back. You have to lie down on the floor with your face up to be able to do the reclining spinal twist. While facing straight up, fold your legs to make an almost right angle at your hips and at the knees. Gently swing your legs to the left, then back to the middle position and then to the right. Focus on moving your legs, hips and lower back and not the upper part of your body. You should be facing straight up throughout. There is no cause for alarm when you hear a cracking sound in your spine as you twist. This provides a great way of stretching your spine after waking up.

Side stretch
The side stretch is done by standing and stretching one of your hands downwards so that it touches a flat surface such as a bed. For example, if you choose to start with the left hand, stand and stretch it downwards so that it rests on a flat surface. Cross your legs to make the right leg go in front of the left leg. While at this position, stretch your right hand upwards. Try to create the longest possible distance between the tips of your hands. Reverse everything by turning around. Do the same stretch, this time with your right hand on the bed or the flat surface that you put your left hand on when stretching the first time.

Shoulder and neck stretch
So much tension can develop in the shoulders and neck when sleeping. By doing the shoulder and neck morning stretch, you will be able to relieve the discomfort. To be to stretch the muscles present on the left side of your neck, turn your right ear over your right shoulder and hold at the maximum position you can reach for not less than 20 seconds. Stretch the muscle son the right side of the neck by turning your left ear towards the right shoulder. Relax for a while and then roll your shoulder to the front and then to the back. Finish by lifting your shoulder so that they touch your ears, one side at a time and then drop them completely. Repeat the whole process at least three times.

Upward stretch
Before leaving your bed, raise your arms as high as possible towards the sky. This should be done when the fingers have been placed together with the palms facing upwards. Elongate your spine while raising the hands so that you feel a stretch in your back and ribcage. Hold your pose when you get to the highest position at for at least 20 seconds. Although simple, this is a great way to stretching the upper body.

Hamstring stretch
Hamstring stretch will help you to stretch the legs and your lower body in general. This stretching exercise should be done on the floor. Put your mat on the floor and lie on your back. Your hips should be centered and flat. Raise your left leg slowly so that you can put your hands around it at the knees. When you feel the stretch, put your left leg down and raise the right leg to the same position. Think of this stretching exercise as way of waking up the legs.

Lying side Quad-stretch
Did you know that you can stretch your quads while lying down? You don’t have to stand up to be able to stretch your quads effectively. Just lie on your side and do what you would have done while standing up. Remember to squeeze your butt to get the maximum stretch.

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