According to Randi Ragan, a yoga teacher and author, it is really important how you spend the first few minutes of your morning before you embark on your daily activities. Namely, you need to focus on your body and mind in a bid to optimize your health level.
In that light, you can try these simple stretches in the morning to tone your body.
- Full-body stretch
Breath in and place your arms over your head while clasping your fingers together. Afterwards, overturn the palms towards the wall and then away from you. Ensure your knees are straight and toes stretched. Remain in that position for 5 seconds. Breathe out and relax. Perform 3 repetitions. This exercise will free and relax your body.
- Figure-four stretch
With your right leg bent, cross your left foot over the right knee. Then, breathe deeply for about 5 seconds before switching legs. This stretch will increase the lubrication in your glutes and joints.
- Bet-to-floor stretch
With your feet set on the floor, bend your knees. Then, reach for the ground with your hands, hanging them over the knees. Likewise, stretch your head towards the floor. Count to 5 and then relax. This a great way to wake up and give your back a good stretch. Your brain will get sufficient oxygen.
- Knees-to-chest stretch
Bend your knees while lying on your bed. Then, hug the knees while pulling them towards your chest. Hold that position for about 10 seconds. This stretch is great for your lower back and it stimulates both your mind and body.
- Supine twist
With your hands stretched on the right side of your torso, stretch your legs to the opposite direction. Your shoulders should remain on the mattress. Stay thus for about 10 seconds and then switch sides. Besides working on the spinal muscles, this stretch also boosts circulation.
- Seated forward bend
Stretch your legs while sitting on your bed. Inhale, exhale, and then reach for your toes. Inhale once more and stretch even more. You should stretch your neck as well. Do 10 repetitions and then relax.
This stretch works on your spine, hamstrings, and pelvis. It will prepare your body for your everyday activities, particular if you’re going to sit for a long time.