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5 Quick Stretches to Energize You in the Morning

woman doing stretches in bed

Stretches are necessary if you want your muscles to remain strong, healthy and fit for a long time.

Do you at times feel spent or dog-tired in the morning, and all you want to do is ignore the alarm that has gone off, draw the covers over your head or curl up into a ball and sleep more? But you know you can’t, because of all the important tasks you need to get done.

I’ve got good news for you. Stretches can help you become more alert and energised in the morning. Really? Yes, really!

They also help in the following ways:

  • Stretches decrease back pains and strengthen your back muscles.
  • They prevent injuries. Stretching before physical exercises can help prevent injury when blood flows to the muscles to warm them up. It helps to prevent stiffening in your muscles.
  • Stretches can help improve your posture.
  • They help improve flexibility. “Flexibility is the ability of a joint or series of joints to move through an unrestricted, pain-free range of motion. Although flexibility varies widely from person to person, minimum ranges are necessary for maintaining joint and total body health.” Take this quick test and find out how flexible or ‘old’ you may be.
  • They also help in reducing or managing stress. When your muscles are stretched properly, you feel less tension and this reduces stress.
  • When you stretch regularly, it increases the circulation of blood supply to your muscles and joints and this enables greater transportation of nutrients in your body.
  • Good stretches help you to increase serotonin levels; this is the hormone that helps stabilise our moods, reduce stress and make us feel good. This can cause a decrease in anxiety and depression.
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Here are 5 quick stretches to energize and get you going in the morning:

1. Overhead Stretch

You can do this stretch before getting out of bed. While still lying down, Bend your knees (or you can straighten your legs too). Move your arms over your head and slowly extend them on the bed or mat, as the case may be. Your arms are straight and close to the side of your head. Reach as far overhead as you can. Hold for 20secs. Bring your arms forward. Relax and feel your body loosening up.

Repeat 2 or 3 times.

2. Knees to Chest

From your lying down position on the bed, pull your knees into your chest and hug your knees for 10 to stretch the lower back. Do this 3 or 5 times.

3. Supine Twist

From your lying position, bring up both knees. Then release your knees to fall on the left side, while you turn your neck and other arm to the opposite side. Then do the same for the other side by dropping the knees to the right side. Make sure you can breathe too. See variations of the twist in the link.

4. Cat-cow Stretch

Come up on all fours. Spread your palms as wide as you can and place them underneath the shoulders. Let your back be in a tabletop position.

Inhale and arch your back for a cow pose. Tilt your pelvis so that your tailbone sticks up. Your belly drops down. Take your gaze gently up looking at the ceiling. Don’t strain your neck.

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Exhale and move pelvis forward, tucking your tailbone. Again, let this action move up your spine. Your spine will naturally come up. Draw your navel toward your spine and drop your head. Take your gaze to your navel. Continue for five to ten breaths.

5. Child Pose

This helps to stretch your back and hip muscles. Go on the mat. Kneel and sit on your knees. As you lean forward, let your buttocks remain on your heels, and rest your forehead on the mat. Move your arms next to your legs, palms facing down. Breathe in and out slowly for at least eight breaths. Repeat 3 or 5 times.

It’s time to Just Do It! These stretches are guaranteed to energize you in the morning. If you can’t achieve any one of them perfectly, don’t be discouraged. Just keep doing a little every day to improve your flexibility and boost your energy.

Consistency is key, very soon you’ll be doing them by default. You can also Google more stretches too for variety. All the best.

Efe Lisa Ifezuo

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Efe Lisa Ifezuo
Graduate of English. Content writer, author, blogger, Relationship/Teen counselor and Business Owner at Coinscribes (A General Transcription, content/fictional writing Service).

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