Rise and Stretch: 10 best ways to start the day with energy and flexibility

A morning routine that includes stretching can set a positive tone for the rest of your day. Not only does it help increase flexibility, but it also promotes blood circulation, relieves muscle tension, and boosts your overall energy levels. Incorporating a few minutes of stretching into your morning ritual can make a significant difference in how you feel throughout the day.

Here are the 10 best stretches to kick-start your day with vitality and flexibility:

1. Neck stretch: Gently tilt your head to the left, feeling a stretch on the right side of your neck. Hold for 15-20 seconds. Repeat on the other side. This stretch releases tension and improves neck mobility.

2. Shoulder roll: Roll your shoulders forward in a circular motion for 10-15 seconds, then reverse the direction. This stretch helps ease tension in the shoulder muscles and enhances upper body flexibility.

3. Side stretch: Stand tall and raise your right arm overhead. Gently bend to the left, feeling a stretch along the right side of your body. Hold for 15-20 seconds and repeat on the other side. This stretch elongates your side muscles and improves posture.

4. Hamstring stretch: While standing, extend one leg forward with your toes pointing upward. Lean slightly forward from your hips, feeling the stretch in the back of your thigh. Hold for 15-20 seconds and switch to the other leg. This stretch enhances hamstring flexibility and reduces lower back tension.

5. Quadriceps stretch: Stand on one leg and grasp your opposite ankle behind you. Gently pull your ankle towards your glutes, feeling a stretch in the front of your thigh. Hold for 15-20 seconds and switch sides. This stretch improves quadriceps flexibility and balance.

6. Forward fold: Stand with your feet hip-width apart. Slowly bend forward from your hips, reaching towards your toes or the floor. Let your head hang relaxed. Hold for 15-20 seconds. This stretch releases tension in the back and hamstrings.

7. Hip flexor stretch: Step your right foot forward into a lunge position. Gently lower your left knee to the ground and shift your hips forward. You should feel a stretch in the front of your left hip. Hold for 15-20 seconds and switch sides. This stretch improves hip flexibility and mobility.

8. Cat-cow stretch: Begin on your hands and knees. Inhale, arch your back, and lift your head (cow pose). Exhale, round your spine, tuck your chin to your chest (cat pose). Repeat this sequence for 5-8 breaths. The cat-cow stretch warms up your spine and improves spinal flexibility.

9. Child’s pose: From a kneeling position, sit back on your heels and extend your arms forward on the floor. Rest your forehead on the ground. Hold for 20-30 seconds. This stretch relaxes your back and shoulders.

10. Standing forward bend: Stand with your feet together and fold forward from your hips. Let your upper body hang freely. Hold for 15-20 seconds. This stretch releases tension in the spine and promotes relaxation.

Mr Sanjiv, Head of Department of Sports at Apeejay School, Mahavir Marg emphasises, “Incorporating these stretches into your morning routine can contribute to improved flexibility, reduced muscle tension, and overall well-being.”

Mr Sanjiv shares a few quick tips: 

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Remember, the goal of morning stretching is to wake up your body and mind while setting a positive tone for the day. By incorporating these 10 stretches into your morning routine, you’ll be well on your way to improved flexibility, reduced muscle tension, and increased overall well-being. Start your day right—stretch and shine!