Should you stretch in the morning on waking up? To answer this, let us first see what happens when you sleep at night.
Your muscles remain inert through most of the night. That’s why when you wake up in morning; your joints feel stiff – as if they are cemented together. And, if you don’t take proper care now, your joints are likely to start aching, as you grow older.
Is It Good To Stretch As Soon As You Wake Up?
Have you ever wondered why dogs & cats yawn & stretch at the same time, when they wakeup. This act of stretching & yawning simultaneously happens instinctively.
Stretching & yawning in the morning loosen & realign your muscles. They work as stress relievers too. This explains why most people do this thing instinctively first in the morning as soon as they wakeup. The muscles need a good stretch to get going after remaining inactive through the night.
What Are The Best Stretches To Do In The Morning?
Here are the stretches you should do in your bed as soon as you wake up in the morning to prevent stiff joints and avoid achy muscles.
Gentle Range Of Motion
Begin with some gentle range of motion movements. Slowly bend and straighten your legs to wake up your muscles a bit. Then do the same with your arms trying to reach out to the ceiling and then bend your elbows and put your hands behind the head. This takes only 1 to 2 minutes.
Next, Take A Long, Big Stretch
Extend your legs as far as you can while stretching your arms at the same time over your head towards the headboard as far as possible. If there is not enough room, consider stretching your arms sideways. Hold this position for a couple of seconds, & then release into relaxation. Repeat this movement a few times as this really is great stress buster.
For Low Back
Slowly bring one knee at a time up to your chest and hug your both legs. As you hug your legs to your chest, try to move side to side slightly to help your back relax. Once you let go of your legs, allow them to rest.
For Feet And Ankles
Before you get out of the bed & stand, do some ankle circles with your both feet. Point and flex your toes and feet so as to get the blood flow going from toe to head.
Get Out Of Bed
Once you complete this quick, little wake-up stretching routine, turn to your side and then push yourself up into a seated position. Now place your feet on the floor. Take a deep breath, stretch arms to the ceiling, get up and you are ready to go.
Important Note: While stretching in your bed, make sure your movements are smooth (without jerks), slowly progressing to full strides & range of motion.
Useful Related Post: Stretches To Increase Your Flexibility
Follow the above 5-minutes stretching routine of gradual moves in your bed when you wake up in the morning. It will help lubricate those tight, stiff muscles & joints. It is great for your muscles & joints health as compared to trying to jump right out of your bed.
About Author: Renu Bakshi, AKA Fitness Buffhq, is ISSA Certified Personal Fitness Trainer, Nutrition Health Coach & Specialist Exercise Therapy. He shares his experience and knowledge about nutrition and effective workouts to get you in the best shape of your life, no matter how old you may be. The author says: “I am now healthier and fitter at 69 than I was at 28. For me age is just a number!”