Stretching is neccessary to beat morning fatigue
Do you wake up with your muscles tensed? Do you lose count of the number of times in a day you crave coffee at the office to get rid of that fatigue? The reason behind all this is pent-up muscle tension. To avoid all this and have a productive day, start your morning by doing some simple stretching exercises. Apart from giving you a boost of energy, it will also improve your flexibility and reduce your back pain. These exercises won’t take more than 10 minutes and are going to give you visible benefits.
So here are 10 effective stretches that you can consider incorporating into your morning routine:
Neck Stretch
Gently tilt your head to the left, bringing your left ear toward your left shoulder. Hold for 15-20 seconds, then switch sides.
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Shoulder Rolls
Roll your shoulders in a circular motion, first forward and then backward, to release tension in your upper body. This is a great remedy for shoulder stiffness and can strengthen the shoulder muscles.
Cat-Cow Stretch
Start on your hands and knees. Inhale as you arch your back (cow pose), and exhale as you round your back and tuck your chin (cat pose). Repeat this fluid movement for several rounds.
Child's Pose
Sit back on your heels with arms extended in front of you and your forehead resting on the ground. This stretch helps to relax the lower back and stretch the hips.
Forward Fold
Stand with feet hip-width apart, and slowly fold forward from your hips. Let your upper body hang and reach for your shins, ankles, or the ground. Bend your knees slightly if needed.
Hamstring Stretch
Sit on the ground with one leg extended and the other bent, the sole of the foot against the inner thigh. Reach forward toward your extended foot, keeping your back straight. Switch legs and repeat.
Quad Stretch
Stand on one leg and gently grab your opposite ankle behind you. Pull your ankle towards your glutes, feeling the stretch in the front of your thigh. Switch sides.
Chest Opener
Clasp your hands behind your back, and gently lift your arms upward, opening your chest. Hold this stretch for a few breaths.
Spinal Twist
Lie on your back, bring your knees toward your chest, and let them fall to one side. Extend your arms in a T-shape and turn your head in the opposite direction. Switch sides.
Ankle Circles
Sit on the ground with your legs extended. Lift one leg off the ground and make circular motions with your ankle in both directions. Switch legs.
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