How Morning Stretching Can Boost Daily Performance

Did you know that morning stretching can help reduce stiffness and soreness?

Feeling stiff and sore in the morning is due to a combination of several factors.  The lack of movement during sleep lowers the heart rate, decreases blood flow, and shortens muscles.  Low hydration levels can cause morning stiffness.  Certain sleeping positions can lead to aches and pains.  Not exercising and moving enough during the day can also be a factor.  Many of us may exercise but neglect to include a regular morning stretching routine.  Combining these factors can leave us feeling tight, stiff, and sore upon waking up. 

Benefits of morning stretching 

Morning stretching is vital to kickstarting your day! Stretching is known to not only increase the flexibility of the body but also create flexibility of the mind. Stretching increases blood flow and oxygen to the brain and muscles.  This makes you feel invigorated for tackling the day. 

Morning stretching can alleviate general stiffness from sleeping in the same position.  The improved blood flow and circulation deliver more nutrients to muscles and oxygen to the brain, leaving us feeling invigorated and limber.  Morning stretching also decreases the risk of injury, enabling muscles to work more effectively, and improving the ability to do daily activities.

Looking to wake up feeling less stiff and sore in the morning? Here are some helpful tips to start your day feeling great!

Stay Hydrated!

This is vital to delivering nutrients to muscles and lubricating joints.  Lack of hydration will make you feel stiff and uncomfortable and will decrease your overall daily performance.

Move enough the day before!

Movement Is Key!  Not moving enough throughout your day can also lead to a general feeling of tightness and soreness in the morning. It is widely known that we should exercise at least 30 minutes daily – that’s only about 2% of your day!  And moving more than 30 minutes a day provides further improvements… such as an increase in your life expectancy.

Slept well!

Many good things happen when we sleep.  Nerve cells communicate and reorganize, supporting healthy brain function. The body repairs cells, restores energy, and releases molecules like hormones and proteins. 

Stretch Regularly!

Regular stretching can help improve posture, increase blood flow, and improve both body and mind – a flexible body creates a flexible mind – leaving you feeling more alert and energized.

Morning Stretching at least 5 to 10 minutes a day can greatly improve flexibility. Stretching is not just a few minutes of pulling your leg back or stretching your calves quickly. It should be nice slow controlled movements, with holds for at least 30 seconds. Note tight areas and work on achieving symmetry.  Add sport-specific goals as appropriate.

When you skip your regular stretching, you can potentially lose the progress you gained from regular stretching – it needs to be a habit. 

Make morning stretching a habit! 

Maintaining a proper stretch routine is all about forming a habit.  It takes about 18 days for a new behavior to become automatic. Some of the best ways to start and achieve a new habit are to start small, set goals, plan, and track your progress.

Stretches to kick-start your day!

Many yoga poses are perfect for increasing blood flow to the body and brain and enhancing morning stamina. Consider these as a few morning stretching exercises to include in your daily routine:

The Pigeon: 

Also known as Eka Pada Rajakapotasana, is a yoga position that is known for its ability to stretch the hip flexors, groin, and deep gluteal muscles. It can help improve flexibility and range of motion in the hips, making it beneficial for individuals who spend long hours sitting or have tight hips. Pigeon pose can also help relieve tension and discomfort in the lower back and is great for morning stretching. for morning stretching. Additionally, practicing this pose can promote emotional release and relaxation, making it useful for reducing stress and anxiety.

Let’s dive into the details and master this pose with these step-by-step instructions:

1. Start in a tabletop position on your hands and knees.
2. Bring your right knee forward and place it on the ground behind your right wrist.
3. Slide your left leg back, straightening the knee and lowering the front of your thigh to the ground.
4. Keep your right foot flexed to protect your knee. 
5. Center your hips and make sure your left leg is extended straight out behind you.
6. Lengthen your spine and lean forward, resting your upper body on your forearms or forehead.
7. Breathe deeply and hold the pose for 1-5 minutes.
8. To release, press back into the tabletop position and switch sides.

Remember to listen to your body and modify the pose as needed to avoid any discomfort or pain.

The Cobra Pose:

Also known as Bhujangasana in Sanskrit, is a popular yoga pose that is great for stretching the muscles in the shoulders, chest, and abdomen. It is also beneficial for strengthening the spine and increasing flexibility. Additionally, this pose helps to open up the lungs and improve circulation, making it a great posture for relieving stress and fatigue. It is often recommended for individuals who spend a lot of time sitting or hunched over, as it can help counteract the effects of poor posture.

Here are the step-by-step instructions to perform this pose: 

1. Lie on your stomach on the yoga mat with your legs extended and the tops of your feet resting on the mat. 
2. Place your palms on the mat under your shoulders, keeping your elbows close to your body. 
3. As you inhale, slowly begin to straighten your arms and lift your chest off the mat, while keeping your pelvis and tops of your feet pressed into the mat. 
4. Roll your shoulders back and down, and lengthen your neck as you continue to lift your chest. 
5. Hold the pose for a few breaths, then exhale as you gently release it back down to the mat. 

Remember to listen to your body and avoid straining your back or neck. If you have any existing back or neck injuries, it’s best to consult with a yoga instructor or healthcare professional before attempting this pose.

The Cat Pose: 

The Cat Pose, or Marjaryasana in Sanskrit, is a yoga position that is good for stretching and strengthening the spine, improving posture, and relieving stress and tension in the back. It also helps with flexibility and coordination. Practicing the Cat Pose regularly can also help improve digestion and massage the internal organs.

To do the Cat Pose in yoga, start on your hands and knees in a tabletop position. Ensure your wrists are under your shoulders and your knees are under your hips.

As you exhale, round your spine toward the ceiling, tucking your chin to your chest. Imagine you’re pulling your belly button up towards your spine to really round your back.

As you inhale, arch your back, lifting your chest and tailbone toward the ceiling. Allow your stomach to relax and your head to lift, creating a gentle sway in your back.

Repeat these movements, flowing with your breath for a few rounds.

Child’s Pose:

Child’s Pose, also known as Balasana, is a yoga pose that is often used as a resting position during a yoga practice. It is great for relaxation and stress relief, as it helps to calm the mind and relieve tension in the body.

To do Child’s Pose:

1. Start by kneeling on the floor with your big toes touching and your knees about hip-width apart.
2. Sit back on your heels and then slowly bend forward, lowering your torso between your thighs.
3. Extend your arms in front of you with your palms resting on the floor.
4. Rest your forehead on the mat and let your entire body relax.
5. Breathe deeply and hold the pose for 1-3 minutes, or as long as feels comfortable.

Child’s Pose gently stretches the hips, thighs, and ankles while also relieving stress and fatigue. It can also help to alleviate back and neck pain.

Downward dog:

Downward dog is a popular yoga pose that provides a great stretch for the entire body, especially the back, hamstrings, calves, shoulders, and hands. It also helps to strengthen the arms and legs, improve digestion, and relieve stress and mild depression.

Here are the steps to perform downward dog: 

1. Start on your hands and knees with your hands slightly in front of your shoulders and your knees directly below your hips. 
2. Spread your fingers wide and press firmly into the mat. 
3. As you exhale, lift your knees away from the floor, keeping them slightly bent initially. 
4. Lengthen your tailbone away from the back of your pelvis, and press it lightly toward the pubis. 
5. Then, as you exhale, push your top thighs back and stretch your heels onto or down toward the floor. 
6. Keep the head between the upper arms, but don’t hang it. 
7. Hold the position for 1-3 minutes, breathing deeply. Remember to listen to your body and not push yourself too hard, especially if you’re a beginner.

Forward bend:

The forward bend, also known as Uttanasana, is a yoga pose that offers several benefits. These include stretching the hamstrings, calves, and hips, as well as calming the mind and relieving stress. It is a great addition to your morning stretching routine, and you can work progressively to reach further with each passing day.

To perform the forward bend, follow these steps: 

1. Stand at the front of your mat with feet hip-width apart.
2. Inhale and lift your arms overhead. 
3. Exhale and hinge at the hips, bending forward as you bring your hands to the floor or shins. 
4. Allow your head and neck to relax as you maintain the stretch in the back of your legs. 
5. Hold the position for several breaths, then inhale as you slowly rise back up to standing.

These few simple stretches don’t take much time in the morning. By performing these in succession three times you will kickstart your day!

What are some other stretches that you find helpful to start your day? Add them in the comment section below.

In case you found this article helpful, be sure to visit our Blog Library and YouTube channel for additional tailored stretching routines and wellness recommendations. Here’s to a healthier and more limber version of you!

If you’re keen on knowing more about our assisted stretching services, take some time to browse through the remaining sections of our website. As a first-time customer, you can schedule a new client session at half the regular price! 

We’re excited about the prospect of welcoming you to LYMBR shortly!

 

About the Autor

Peter brings a unique blend of expertise and passion to his practice with a background as a personal trainer, martial artist, and massage therapist. His comprehensive knowledge allows him to optimize performance and everyday activities with various therapeutic techniques. His approach to a healthy lifestyle is evident in his favorite activities, which include weight training, martial arts, cycling, and hiking. With a comprehensive background in massage therapy, injury rehabilitation, and certifications in various training methods, Peter is committed to providing exceptional, tailored service during every session, ensuring the utmost safety and care. He also recommends his favorite Lymbr stretches for the glutes and IT band, improving flexibility and making you feel rejuvenated.

References:

Phillippa Lally, Cornelia H. M. van Jaarsveld, Henry W. W. Potts, Jane Wardle 

First published: 16 July 2009 

https://doi.org/10.1002/ejsp.674 

Citations: 1,034

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