Do you know that having a morning stretch routine can help you in many part of your life?

As feeling better on your posture and not feeling pains on your back or other parts of your body. Plus, it could give you a great relax moment for yourself to nicely get into the day ahead.

Unfortunately, nowadays more and more we’re taking incorrect postures which can be bad for our health. In fact, it can lead to back or sciatic problems which can make our life inconvenient.

The problem is that we’re getting bad habits and after time it can be hard to correct them.

Be aware that you aren’t alone if you’re sitting at your desk between 8 and 12 hours a day. Or if you carry your bag not in the right way. Thanks to our modern and fast lifestyle.

However, some exercises and stretching can help you to feel better and get out of that bad routine of always sitting and feeling some pain.

In this article, you can read here some morning stretches exercises to perfect your routine. Which can make your life easier.

Start with the three first ones and if you are in better shape and you’ve ease, continue with the others. And don’t worry if you’re not supple!

Take the time step by step. As Zen teach us, just do, and don’t think too much.

 

Standing forward fold

standing forward fold stretch exercise

What you are stretching:

Shoulders, neck, hamstrings, hip and calves

Why:

It will stretch your hamstrings and allow you to relax your neck and shoulders.
Relax and try to go as far as you can with your finger pointing downward. Without overdoing it either.

How:

  • Start with your feet wide apart from your hips
  • Lean your body forward and then down by relaxing your arms. Exhale when you make this movement
  • Stretch your legs until you feel it pulling on your thighs and calves
  • Then extend your arms and try to go as far as possible to make it pull more on your muscles. If you can touch the ground, put your hands next to your feet. But be careful to keep your legs straight at all times
  • Relax deeply with each breath out. Let yourself relax and let the tension out of your neck and shoulders
  • Hold this pose for 30 seconds

 

Active child’s pose

active child pose stretch exercise

What you are stretching:

Core, lats, shoulders and lower-back

Why:

This pose will help you stretch your shoulders. It will also lengthen and stretch your spine. Which will relax it. Knowing that it’s very often collapsed with your daily postures.

How:

  • Start by positioning your hands and knees, which you should position at shoulder height
  • Keep your plantar arches facing the ceiling and glue your two big toes together
  • Then drop your hips on your heels to relax and put your forehead on the floor
  • Extend your hands and arms forward as far as possible
  • Breathe deeply and calmly and hold this posture for 30 seconds as well

 

Cat-cow

cat cow stretch exercisecat cow stretch exercise

What you are stretching:

Back, abdominals and chest

Why:

This exercise will work your spine and relax it, which will help you relax from your usual breaks.

How:

  • Get on all fours members like a cat. Your shoulders should be just above your wrists. The knees should be below your hips. Keep your hands open for more stability
  • You are now in position and you can start exhaling. You must retract your coccyx and push your spine upwards with your abdominal muscles. During this phase you should rest your head and look down
  • Then, when you inhale, release your spine downwards. Make a movement with your head upwards by moving it slightly forward. You must feel like your body is moving forward at the same time. Your coccyx should also come out and be slightly higher
  • Perform this movement several times, being careful not to put too much pressure on your neck and head. Do some deep exhales and inhales.

 

Standing cat-cow

What you are stretching:

Back, abdominals, chest and legs

Why:

It’s the same exercise as the cat-cow but standing up. This exercise will make you work on your back. If you are sitting all day, don’t hesitate to repeat this exercise at work to relax.

How:

  • Keep your legs apart at hip level and keep your knees bent. In addition, for more balance, keep your hands on your thighs
  • Start by exhaling by bending your head towards your chest. At the same time, push your spine back with your abs
  • After this movement, you can inhale by pushing your head up and extending your neck. This way, retract your spine while bringing out your coccyx
  • Cycle through this movement a few times.

Video: https://www.youtube.com/watch?v=W_QA84-KkIk

 

High Plank

High plank strecth exercise

What you are stretching:

Abdominals, shoulders, obliques, abductors and glutes

 Why:

The high plank is one of the exercises that will work many muscles such as your back, shoulders or abdominal muscles. It will tone your muscles and strengthen your spine.

 How:

  • Start on all fours with your fingers slightly apart
  • Back off one foot, then the other. Gently lift your coccyx so that it is aligned with your spine and shoulders
  • You can keep your arms straight or do this exercise on your elbows. Use the method that is most favourable to you and in which you feel most comfortable
  • Try to pay attention to the positioning of your spine. It is very important that it is in line with your shoulders and coccyx. You must be straight as indicated in the exercise

 

Thoracic spine rotation

What you are stretching:

Back, abdominals and chest

Why:

This exercise will stretch and improve the mobility of your torso, especially your rib cage. It will also relax the lower part of your back. In this way, all the muscles in your back will be more relaxed.

So, this exercise works around your spine again.

How:

  • Start on all fours, cat position, for this exercise. Keep your hands open for more stability
  • Then place your right hand behind your head. You must look at the ground for this exercise. Raise your right elbow upwards while exhaling at the same time
  • Repeat this movement about ten times before changing arms

Video: https://www.youtube.com/watch?v=e1znQQHGDHM

 

Downward-Facing Dog

downward facing dog stretch exercise

What you are stretching:

Hamstrings, calves and hips

Why:

This stretch seems like the active’s child pose but standing up. So, it will relieve you of your neck and back pain.

How:

  • Begin on all fours
  • Raise your hips up while bending your toes. Keep your heels stretched as well
  • Lower your head to rest it with your neck
  • Your arms should also be stretched, and you should almost form a right angle

 

TO CONCLUDE

In addition to disturbing you when you’re at work. It’s going to be a problem in your everyday life to have some pains or cramps.

That’s why we recommend you all these morning stretches which are good ways to avoid that. You’ll perfect your routine exercises and be in a better mood.

Also take care of your posture and the way you sit in your daily life.

If you’d like to begin exercising (another good way to be healthier) to also avoid these types of pains. Read this article which can help you.

Categories: HealthSport

6 Comments

Marianne · 11th April 2019 at 6:58 pm

Je vais tester ça devrais faire du bien

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