If you feel stiff or tight when you first wake up in the morning, you're not alone. Many people, especially those over 50, experience stiffness in the morning. But with the right morning stretching routine, you can loosen up and start your day feeling more mobile and comfortable.
Watch the video below to learn a 5-minute morning stretching routine that requires neither equipment nor getting down on the floor.
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Why You Should Do a Morning Stretching Routine
Starting your day with a morning stretching routine can help reduce stiffness and get your muscles ready for the day ahead.
As we age, it becomes more common to wake up feeling tight, especially in the back, hips, and legs.
But by spending just five minutes stretching each morning, you can improve your flexibility, reduce discomfort, and feel more energized.
The 5-Minute Morning Stretching Routine
This 5-minute morning stretching routine is designed for people over 50, but it's beneficial for anyone who wakes up feeling stiff.
It's easy to do and doesn't require any special equipment or floor exercises.
All you'll need is a sturdy surface like the edge of your bed or a couch for support.
Stretch 1: Lat and Back Stretch
Start by standing at the edge of your bed or by a couch. This stretch targets your lats, lower back, and hips.
- Lean forward and place your hands on the surface for support.
- Keep your knees slightly bent but not too deep into a squat.
- Shift your weight back onto your heels while maintaining a straight back.
- You should feel a stretch in your lats, lower back, and possibly your hips.
Hold this position for 30 seconds, breathing deeply as you stretch.
Stretch 2: Calf Stretch
Next, stretch your calves, particularly the deeper muscle called the soleus, which helps with standing and walking.
- Place your hands on the surface for support and bring your knees slightly over your toes.
- Press your heels into the floor while leaning forward to feel a stretch in your calves.
- Keep your weight centered by pressing back with your hands and forward with your knees.
Hold this stretch for 30 seconds to 1 minute.
Stretch 3: Isometric Squat
This isometric squat helps wake up your quads and glutes, preparing your legs for the day.
- With your hands still on the surface, start to squat back slightly.
- Keep your weight on your heels and find a comfortable squat position.
- Hold this position for 5 seconds, focusing on activating your quads and glutes.
- After 5 seconds, try to rock back further and hold again, ensuring no pain in your knees.
If you experience any discomfort, shift your weight forward and reduce the depth of your squat.
Stretch 4: Inner Thigh and Groin Stretch
To stretch your inner thighs and groin, widen your stance and lean back, supported by your hands.
- Spread your legs wider and place your hands on the bed or couch.
- Sit back slowly to feel a stretch in your inner thighs and groin.
- Adjust your stance to increase or decrease the intensity of the stretch.
Hold this stretch for 30 seconds to 1 minute.
Conclusion
In just 5 minutes, this morning stretching routine can help you wake up your muscles, ease stiffness, and get ready for a more comfortable, energized day.
Try incorporating this 5-minute morning stretching routine at the start of your day and see how much better you feel.
Need Help To Improve Your Flexibility?
If you live in the St. Louis area and need help to improve your flexibility, tap the button below to learn about our Assisted Stretching Therapy and Save 50% on your first stretch.
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