Morning pain and stiffness can make every day feel like you’re waking up on the wrong side of the bed, but with some simple exercises, your body will feel more energized for the day ahead. Yoga, pilates and stretching are great ways to reinvigorate your body after a restful night of sleep. Spending 15 minutes every morning is all you need to feel ready for the day. Here are five simple exercises to get you started:
Knee to chest stretch
- Lay down on the ground with legs bent.
- Raise one knee to your chest and hold for at least 10 seconds. You should feel a stretch in your thigh and abdominals.
- Repeat with the other knee.
Body twist
- While lying on the ground, raise one knee to your chest.
- Keep holding your knee and twist your body to one side, making a triangle with your body and knee.
- Extend your free arm and hold the stretch for at least 10 seconds. You should feel a stretch in your lower back and spine.
- Repeat with the other leg.
Neck stretch
- Gently pull your head to one side.
- Put your other hand behind your back and pull your shoulder downward. You should feel a stretch in your neck and shoulder but be careful not to pull too hard.
- Hold for 30 seconds.
- Repeat with the other side.
Shoulder stretch
- Raise one arm in the air.
- Bend arm downward so your hand touches the top of your spine.
- With your other arm, pull to the side.
- Hold for 30 seconds.
- Repeat with the other side.
Cat/Cow
- Position yourself on all fours with your hands and knees flat on the ground
- Arch your back (like a cat) and hold for at least 10 seconds.
- Relax your back and extend your head and neck upward, forming a U-shape with your back (like a mooing cow). Hold for at least 10 seconds.
- Repeat.
Sources:
https://www.mayoclinic.org/healthy-lifestyle/adult-health/multimedia/back-pain/sls-20076265?s=3
https://www.webmd.com/osteoarthritis/best-stretches#1
https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/stretching/sls-20076840?s=4
