Sometimes, days can seem to drag on and you find yourself losing energy earlier and earlier; sometimes it’s a chore just to make it to 2 p.m. without feeling drained and stressed out. But it doesn’t have to be that way.
There are some simple stretches that you can do each morning before you head off to work or ready yourself for a day fixing things around the house. Stretching can be an overlooked exercise, but it can provide many health benefits and keep you energized throughout the day if you do them regularly. Stretches provide a low-impact way to keep your body flexible and healthy. If you have back pain, you should consult a professional like Eastside Wellness Chiropractic or if you’re in Middle TN, Be Well Chiropractic, before starting any type of regimen.
Here are a few simple stretches that you can do everyday to stay invigorated.
The Seated Spiral
The best thing about this stretch is that you can do it as soon as you get up. This will help you get into the routine of stretching every morning before you do anything to energize your muscles and give you a great start to the day. Beginning a new regimen can be difficult, so starting with something easy is the best way to ensure that you will stick with it.
You don’t even have to get out of bed for this one.
Sit up on your bed with your back straight and your shoulders back in good posture. Bend your legs so your feet are firmly on the floor. With your right hand, grab your left knee and rotate your spine in that direction, using your hand to gently pull yourself. You should feel your back muscles begin to stretch right away. Turn as far as you are comfortable and hold for 10 seconds. Return to the starting position and stretch with your left hand on your right knee.
Do this for four or five repetitions.
The Seated Upward
This is the classic stretch that you see some people naturally do when they first wake up: they raise their hands into the air as far as they can and stretch. This can help loosen any tightness in your body.
First, lace your fingers together and then raise them above your head, reaching for the ceiling with your palms outstretched. Really elongate your spine and feel the stretch running down your arms and neck to the base of your spine. This will help charge your muscles. Hold for a couple of deep breaths and then release.
You can repeat this stretch as many times as you like. It’s very invigorating and feel wonderful after a night’s sleep.
The Reclined Twist
After the Seated Upward, you can move right into the reclined twist. Lay down on either the floor or your bed. The floor might be better for you because it will help keep your spine straight, but if the floor’s uncomfortable, use the bed.
Pull your right knee to your chest and then, using your left hand, pull it toward your left-hand side as far as you can. Once you get good, you may be able to touch your knee to floor. This is a continuation of the Seated Spiral, focusing on the lateral stretching of your back muscles. Hold the position for about 10 seconds, then slowly return your knee to your chest and lower it, bringing your left knee up at the same time and pulling with your right hand.
Again, repeat four or five time to energize your muscles.
The Hamstring Stretch
While getting the muscles in your back working early is a great way to feel energized throughout the day, you don’t want to forget about your lower body. The Hamstring Stretch is a great way to target your legs as well as your hips and lower back.
Lay down on your back and straighten your legs. Use an exercise mat if you have one, or just make sure you lay down on carpet that is comfortable. When you are ready, bend your right leg and bring your knee up to where you can grab it with both hand. Pull toward you gently and you should begin to feel the back of your leg tightening. Hold in a comfortable position for 10 seconds, then lower your leg and repeat with your left leg.
You can do this for four or five reps as well, or however many are comfortable to you.
Get the most out of your day and stretch in the morning for long-lasting energy.