Create your morning stretching routine with these 8 moves

In addition to the physical benefits of stretching in the morning, practice mindfulness and take care of you mental health Too. “It gives you some personal time to take care of your body before you start your day expending energy on work and the people around you,” she explains. Karena Wu, PT, DPT, OCS, COMT, CSCS, CKTP, CPI, FAAOMPTowner and clinical director of ActiveCare Physical Therapy in New York City.

In the coming days, our experts will share their favorite morning stretches and tips to consider when building your routine.

Lumbar trunk rotation

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Extend your arms to your sides for support.
3. Keeping your shoulders on the ground, slowly rotate your lower body to one side.
4. Hold for 10-15 seconds.
5. Switch sides.

advantage: Prestipino explains that lumbar core rotation stretches are a great starting point because they “help loosen the lower back and improve spinal mobility.”

Single stretch from knee to chest

1. Lie on your back with your knees bent.
2. Slowly lift one leg (keeping the knee bent) toward your chest.
3. Gently lift your knees toward your chest. Raise it as high as you feel comfortable.
4. Hold your knees for 20 seconds.
5. Repeat 3 times on each side.

advantage: Knee-to-chest stretches are a great way to “flatten lumbar lordosis (the curvature of the spine), relax the lumbar fascia, and encourage circulation to the back muscles,” says Prestipino. Masu. If you feel like this stretch puts strain on your neck and shoulders, we recommend using a yoga strap behind the knee crease you're lifting.

Stretching the piriformis muscle (Figure 4)



1. Lie on your back with your knees bent.
2. Cross your left ankle over your opposite right knee.
3. Reach your thigh, hold the back of your right knee, and pull this knee toward your chest.
4. Feel the stretch on the outside of your left hip.
5. Hold this position for 20-30 seconds.
6. Repeat 3 times on each side.

advantage: The figure-four stretch “relieves tension in the lower back, piriformis, and buttocks,” Prestipino says, “and is especially helpful for people with the following conditions:” sciatica-like pain”

supine hamstring stretch



1. Lie on your back with one leg bent.
2. Use a yoga strap or stretch strap on the plantar surface of the opposite foot (around the metatarsals).
3. Straighten the knee of your strapped leg and pull your toes toward your head.
4. Slowly raise your strapped leg toward the ceiling as high as you can tolerate (just enough height to keep your knees straight).
5. Hold for 20-30 seconds.
6. Repeat three times on each leg.

advantage: Stretching your hamstrings while lying on your back “stretches your hamstrings and helps relieve tension in your lower back that gets stiff after sleep,” says Prestipino.

cat cow



1. Start on your hands and knees in a tabletop position.
2. As you inhale, move your stomach slightly toward the floor and lift your head and tailbone (cow).
3. As you exhale, round your spine and pull your chin toward your chest (cat).
4. Repeat this for 10 to 15 cycles.

advantage: Cat and cow stretches “help improve spinal mobility and relieve tension in the neck, back, and abdomen,” Prestipino explains.

downward facing dog



1. Start on your hands and knees on the floor.
2. Bend your toes under, push your hips up toward the ceiling, and extend your legs behind you.
3. Step off by pressing down on one heel, then the other.
4. Make sure to press your heels while strengthening your knees.

advantage: The downward dog stretch “relaxes your calves” and “gives your lower body a great stretch,” says Wu.

standing quadriceps stretch



1. Start standing up.
2. Raise one leg toward your butt, being careful not to arch your back.
3. Hold for 20-30 seconds.
4. Repeat on the other side.
5. For a more advanced stretch, try this in a kneeling or sideways position.

advantage: Stretching your quads while standing will loosen up your quadriceps and hip flexors. “You definitely want to stretch in the morning because you curl up at night,” Vanganpreyer says.

standing calf stretch



1. Place your hands on the wall and place one foot in front of the other.
2. Keeping your back leg straight, lean forward toward the wall until you feel a stretch in your back leg.
3. Hold for 20-30 seconds.
4. Repeat on the other side.

advantage: According to VanGampleare, this stretch loosens up your calves.

How to create a morning stretching routine

Building a consistent routine is easier said than done. As you begin creating your own schedule, keep these considerations in mind.

• Start slowly. “It's important to relax and stretch, especially first thing in the morning, so you don't overstretch or tense muscles that have been tight from sleep,” Prestipino says. “It's important to be aware of your limits so you don't tear a tissue when you start moving in the morning,” Wu added.
• Hydration is key. “Many people overlook its importance, but hydration' said Van Gamprea. “When you're well-hydrated, your muscles and tendons become more flexible. If the purpose of stretching is to improve flexibility and range of motion, you need to be well-hydrated for maximum effect.” There is.”
• Remember to breathe. “Incorporating deep abdominal breathing into your stretches relaxes your muscles and increases the flow of oxygen to your tissues,” explains Prestipino. For even more benefit, try focusing on taking deep breaths while stretching.
• Be honest with yourself. According to VanGampleare, it's important to be aware of how much time you can actually spend stretching each day. “If you only have 10 to 15 minutes allotted, don't try to do 10 to 15 stretches that might take 30 minutes. Doing so will rush your program and you won't get any benefits. ” she explains. “It's better to do a few stretches well and consistently than to do a few in a hurry.”
• Don't forget to warm up. You may think that stretching is warm up On its own, it actually helps wake up your body with a warm-up before you start your routine. “If possible, try doing some gentle movements or light exercise before you start stretching to warm up your body. This will make your muscles more flexible and reduce your risk of injury.” Prestipino suggests. “Using a heating pad or taking a warm shower or bath before you start your morning stretching routine can also be helpful.” This means walking around the house, making your bed, and before you start stretching. It can be as simple as practicing deep breathing.
• Be consistent. “As with any exercise routine, consistency is essential to see long-term benefits,” Prestipino explains. “Even just a few minutes each morning can make a measurable difference.”

When to see a physical therapist

According to VanGampleare, it's important to listen to your body when creating a stretching routine. “It's normal to feel a pull in your muscles when you stretch, but everyone interprets this feeling differently,” she says. “For some people, this registers as mild discomfort. However, if you feel moderate or severe discomfort, or sharp discomfort, joint painthese are flags to be aware of and avoid continuing that stretch. If you experience any of these symptoms, it's a great time to consult a physical therapist who can help you determine which stretches you should and shouldn't do. ”

Additionally, not all stretches are beneficial for everyone, so you should consider your own specific needs. “If you have an underlying medical condition that you are concerned about, the best way to make sure your stretching routine is tailored to your needs is to consult a professional,” explains VanGampleare.