Including some basic stretching exercises in your morning routine is a positive way to start the day that can help you relieve muscle tension and body stiffness and to improve posture. Stretching and pranayama not only benefit your body but also release mental tension and accelerates the liberation of mood-enhancing endorphins. All these benefits will help you to feel more energetic and ready to conquer the day.
Stretches for Flexibility
Stretching in the morning helps keep your joints and muscles more flexible and get rid of morning stiffness provoked by the tension accumulated from the previous day’s exercise or from inadequate sleeping positions. Morning time is a good time for Stretching and Meditation. Apart from these stretching exercises, you can learn ‘how to start Meditation?’ .
Morning Yoga stretches reactivate your circulatory system increasing bloodstream and oxygen flow to the muscles, including the brain and heart nourishing them to perform better in daily activities and fitness efforts. Additionally, stretching helps stimulate your senses and keep your concentration levels. This little boost to your blood flow will make you feel more energetic and oxygenated preventing fatigue and apathy during the day. It helps to get rid of any kind of a pain in the body, muscle pain, or lower back pain.
According to the Mayo, Clinic stretching helps enhance posture by strengthening the muscles that support the back. Even if you have a sedentary lifestyle or if you sit in front of a computer for an extended period of time during the day you can suffer from muscle stiffness, spine tension, and backache. Implementing a morning routine of stretches can be effective for loosening them up. As these muscles become more supple and flexible, improvements in posture and back pain relief will become evident.
Try these easy yoga stretching sequence tomorrow morning when you wake up to get your blood flowing, your energy risen up and profit from all the benefits of stretching:
Greet the morning simple by raising your arms up. Lace your fingers together and raise your hands above your head with the palms facing upward. Hold straight for 5 to 10 seconds and then bend your torso to one side, hold a few seconds and repeat the movement to the other side. Feel how you elongate your spine, column and thorax.
To stretch the neck simply sit down on the floor or bed with your back straight, legs crossed and arms relaxed. Then, inhale deeply and while you exhale bend the neck to the right. Hold for 5 to 10 seconds, return to the starting position and repeat the exercise blending the neck to the left side.
Lower Back Stretches
Lie on your back with your knees bent and your feet flat on the floor. Using both hands, pull up one knee and press it to your chest. Hold for few seconds, return to the starting position and repeat with the other leg. Finally, repeat the movement but pulling up both legs at the same time.
Lie on your back with your knees bent and your feet flat on the floor and then roll them both to one side keeping your shoulders firmly on the floor. Hold for 10 to 30 seconds, return to the starting position and on the opposite side. Do not force your body; however do not get alarmed if you hear some cracks in your spine when you twist into the pose, this exercise is indeed a great way to relieve stress in your lower back.
Sit down on the buttock with folding the both knees. Bend the right leg at the knee in such a manner that the heel is set tightly against the left buttock. Now lift the left foot and crossing over the right knee, place its sole on the ground on the outer side. Keep the right knee close to the chest. Exhale, press the left knee with the upper part of the right arm and catch hold of the sole of the left foot. Keep the left hand, behind the back. Turn round the neck with the trunk to the maximum towards the left. Stay for a while in this position. Breathe in the normal way. Repeat this on the other side also. Duration of time for both sides should be equal. Revert to the original position.
Standing feet together and hips straight, bend the right knee back and hold it with the right hand. Keep the body straight and hold the position during a few seconds. Then return to the starting position and repeat with the opposite leg.
Bring both the feet together and stand erect. Interlock the fingers of both hands into each other and raise them vertically over the head and then stretch towards the sky. Now raise arms and heels simultaneously and stand on tip-tops. Exhaling, return to starting position. Repeat this stretching four times, unlock fingers and normalize the breath.
Bring the feet together and stand erect. Form a finger lock. Upturn the palms with the finger-lock and pull up straight the arms touching and pull up straight, the arms touching the ears. Now bend the inter-locked hands four times towards the left and four times towards the right for getting better results, while bending make and angle of 90 degree.
Keep convenient distance of one foot between the feet and stand erect. Keep both the feet parallel to each other. Turn around the hands and the trunk only and not the feet. Repeat same from the other side also. This should be repeated four times each from the left and right side.
Sit down tall on the floor; bring your both feet with the soles press together. Keep the back straight, shoulders back, core tight and drop you’re both knees down as far as they will comfortably go. Grasp your feet with your hands and pull yourself carefully small way forward. You should feel the stretch spread throughout your inner thighs, the out most part of your hips and lower back. Pull your abdominal gently inward and then lean forward from your hips. In other option you can place your both palms on your knees and press them comfortably as you can.