Regular stretching is important, even when you’re not hitting the gym.
Stretching exercises help increase your range of motion, increases blood flow across your body and reduces inflammation. This effect is increased when your muscles are warm, so post-workout stretching is best. By keeping your body limber you will decrease your overall tension and stress, experience less fatigue and headaches, and benefit from more energy and productivity.
All it takes is 10 minutes of stretching each morning to get your day started on the right foot.
Your 10-Minute Morning Stretch Routine
Quad stretch
Your quads are the largest muscle group in the body, and this stretch is a great place to start.
Stand up tall and bend one leg back, grabbing that foot and pulling it as close to your butt as you can. Hold for 10-15 seconds and then switch. If you are having trouble balancing, support yourself with your other arm against a wall.
Hamstring stretch
Keep your back straight and step forward with one foot, keep both feet flat and ensure the forward leg is straight.
Gently bend the back leg until you feel the stretch in your hamstring, and hold for 10-15 seconds before alternating.
Thigh stretch
With back straight, sit on the ground and bend your legs so the soles of your feet are touching each other. Use your elbows to push down your knees and hold for 10-20 seconds.
Hip stretch
Start by lying on your back and bend your knees with feet flat on the floor. Bring your left knee up towards your chest, and twist so your calf crosses over your body.
Then, bring the right knee up to make contact with the ankle or shin of your left leg. Hold for 10-20 seconds, then stretch.
Chest and shoulder stretch
Open up your chest by standing up straight and clasping your hands behind your back.
While maintaining your posture, lift your arms together as high as you can behind your back and hold for 10-15 seconds.
Upper back stretch
Standing up straight, hold your arms in front of you with your hands on top of each other.
Maintain your posture and push your arms away from your body as much as you can, and hold for 10-15 seconds.
Bicep Stretch
Stand up straight with one side of your body facing a wall.
Extend the arm closest to the wall straight so that your palm is flat against the wall with fingers pointing upward.
Hold your hand there as you twist your torso and neck away from the wall until you feel the stretch in your bicep. Hold for 10-15 seconds, then switch.
Tricep Stretch
Raise one arm above your head, and bring your hand below your back.
Use your other arm to push down on your bent elbow until you feel a stretch in your tricep. Hold for 10-15 seconds and then switch.
Shoulder Stretch
Do 10 forward shoulder rolls, then 10 backward.
Do 10 full forward arm rotations, then 10 backward. Take one arm and extend it across your body, pushing it into your body with the other arm - hold for 10-15 seconds, then switch arms.
Side Stretch
Stand up tall and put your hands together over your head. Push up as high as you can, then bend your body to one side until you feel a gentle stretch and hold for 10-15 seconds, then switch.
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