Wakey Wakey – Stretch and Shine!

Stretches to energise your morning

Here are 6 stretches you could do as a morning routine to feel strong, flexible and grounded.

Ground your thoughts, take a moment focus on your breath.

Keep warm when you do your stretches, so great after a morning workout or after a hot shower. But if your just getting out of bed, start the stretches gently. These exercises cover major muscle groups and can be followed any time of day. A great way to start your day.

                                                                                                                     

Upper Back Release

Upper Back Release Targets the upper back and back of shoulders

Standing with feet hip-distance apart, clasp hands and round upper back keeping arms straight and active. Think about the shoulder blades spreading wide across your back. Hold stretch for 2-3 deep breaths.

 Chest stretch

Chest Release  Targets the chest, front of shoulders and biceps. 

Holding a wall or window ledge with left arm, step forward with left leg and turn entire body to the right especially at the hips. Hold stretch for 4-6 deep breaths increasing stretch with the pivot at the hips.  Repeat on the other side.

Side Stretch

Side Stretch  Targets the IT band (outer thigh), obliques and shoulders. 

Standing with right hand on bed or wall, cross left leg in front of right leg, feet pointing forward.  Shift into the left hip and reach left arm up and over head, creating a long line from the left ankle to the left fingertips.  Hold and take 2-3 deep inhales and exhales.  Repeat on right.

Sitting Spine Twist

Seated Spinal Twist  Targets the spine, neck and shoulders.

Sitting on a chair or edge of bed with legs together, lengthen spine rotate from the waist, placing one hand behind you and the other hand on your outer thigh for support. For a deeper stretch for the neck, turn your gaze to look over your shoulder as well.  Hold 2-3 deep breaths.  Repeat other side.

Standing Hamstring Hinge

Standing Hamstring Stretch  Targets hamstrings.

Supporting yourself for balance as needed, bring right leg up onto a step or bench, increasing height as flexibility increases.  Keep legs hips distance and parallel and keep back leg straight (if possible) and front foot flexed.  If you need to increase stretch, hinge at the hips (not the waist or back), keeping the spine completely straight.  Don’t round the spine.  Take 4-6 deep breaths. Repeat other side.

Standing Quad Release

Standing Quad Stretch  Targets quadriceps.

Holding a chair, wall or bed for support, stand with feet hip-distance apart. Soften left knee and reach for your right foot or ankle, bending the right knee to point straight down to the floor.
Keep pelvis neutral and spine tall with the crown of your  head reaching to the ceiling.

Doing these everyday will help to keep you supple and flexible. TRY IT!