Sit on the floor with both legs straightened in front of you. Gently lean your body to one side, feeling a deep stretch along the side of your body. 8 Corners (The Neck Mobilization) Start by lifting your head just slightly off of the pillow. Breathe slowly and deepen the stretch with every exhale. You may want to run through the whole sequence from the beginning again if you have time. Focus on being gentle with your body. It helps decrease tension in the hips and muscles on the inside of the thighs. This routine from physiotherapist Nick Sinfield starts with some gentle in-bed tension-releasing stretches and finishes with a series of energising power moves. Once you start to feel more awake, gently move to sit on the edge of your bed and move on to your next set of sitting stretches. Discover more about our range of health assessments. Spinal Mobility Roll | Finish off your morning stretch routine with some spinal rolls. Stand upright and gently bend one knee as if you’re going into a sitting position. No need to switch sides since this stretch works on both legs at the same time, as well as your lower back and calves. Hold for 15-20 seconds and slowly repeat on the other side. You should feel a nice stretch in your lower back. Hold the stretch for 15-20 seconds and when you’re ready, gently lower back down. It takes 5-10 minutes max and you can get all the preceding benefits. The benefits of stretching are physical, mental, and emotional. Don’t bounce or push the stretches to the point of being painful. Hold this stretch for 1 minute and then turn over to the other side to stretch your other leg. _g1.setAttribute('src', _g1.getAttribute('data-src') ); With regular practice your body should become more relaxed and each day you’ll be able to reach that little bit further. Extend your arms over your head, feeling your body stretch from your toes to your fingertips. Cross one ankle across the opposite knee. Benefits: The lying torso twist stretches your hips, groin, and lower back … Any information about a treatment or procedure is generic, and does not necessarily describe that treatment or procedure as delivered by Bupa or its associated providers. Breathe slowly and deeply into your belly, expanding your lungs to their full capacity. Hold stretch for at least 20 seconds and repeat with right knee. Getting yourself up and moving in the morning isn’t always easy. You have been fairly still all night and your body needs to ease back into a state of motion. Bupa is not responsible for the content or availability of these third party websites. Your email address will not be published. You should feel the stretch on the sides of your upper body and your lower back. See more ideas about Stretch routine, Everyday stretches, Morning stretches routine. Be consistent with your stretching routine. It doesn’t matter whether it is D-3 or D-1. Resume a standing position. Think about what excites you about the day to come instead of focusing on the negative. Many of us wake up in the morning with our heads already swimming with our daily to-do list. Drop your chin onto your chest and roll your head gently from side to side, bringing the ear toward the shoulder. At Bupa we produce a wealth of free health information for you and your family. You’ll find that you can get deeper into the stretches the second time through. This is the “cat” position. This hip opening stretch is effective for both men and women. } Click Here To Watch The Video – Perfect Morning Routine For Men I'm going to show you the 5 things you can do every morning to stop screwing up your day. _g1 = document.getElementById('g1-logo-mobile-inverted-img'); Go a little deeper by lifting your tummy off the bed at all.! Stretch is effective for both men and women published by Bupa 's content. 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