Benefit #2. By implementing a morning stretching routine, you can focus on opening up these muscle groups to effectively loosen them up. Face forward, back straight and shoulders squared. Required fields are marked *. Let your knees drop slowly away from each other until you feel a comfortable stretch in your groin. It is extremely important to stretch after you exercise. advertisements are served by third party advertising companies. Well, you can change that with the right stretching routine. Dr. Bailey is also an Anatomy and Physiology professor. Start lying down on your stomach with your palms on the floor directly under your shoulders. Currently, she works as a Clinical Exercise Physiologist in Cardiac Rehabilitation, where she provides care to patients living with chronic heart disease. Trying to incorporate exercise into a morning routine can be quite the challenge. Slowly lower your legs to one side until you feel a gentle stretch. 2020 Benefits of stretching in the morning: It shields you against injuries When you stretch, you avoid your muscles from shortening. A morning yoga practice doesn’t have to be all about the postures; meditating is a yoga practice with unlimited benefits, and starting your day with even a few minutes can have profound effects in a short time. Morning stretches can also be useful when it comes to eliminating aches and pains in the muscles and joints. Benefits of morning exercise: stretching and strength exercises Why do we have to do morning exercises? You only get one body, so doesn’t it just make sense to take care of it and make the most of it? It should not be Lie on your back and place a long strap around your forefoot, holding the ends with your hands. Gentle movements, such as those in tai chi or yoga, can help you be more flexible in specific movements. By stretching in the morning, you can reduce the stiffness in your body to a great extent. It may also improve alertness. If you are Looking for Benefits Of … The Benefits of Stretching in the Morning By Anthony Galante | Submitted On July 16, 2013 When many people awake, they are tired and stiff due to clenching muscles while sleeping. Benefits of Morning Exercise for Health – Morning exercise is excellent for your health. Acute Effects of Different Stretching Techniques on the Number of Repetitions in A Single Lower Body Resistance Training Session. Your feet should be pointed. . Stretching and strength exercises in the morning. There are a number of benefits associated with stretching — such as improvements in posture. Luckily, this is another area where stretching both before bed and in the morning can help out. For instance, if stretching helped you increase your range of motion, your range of motion may decrease again if you stop stretching. A combination of strengthening, balance, and stretching specific muscle groups can reduce body pain and encourage proper alignment which may help improve your posture. Keep the lower core engaged, and the head in a neutral nod. Lie on your back with your elbow raised at shoulder height. Your email address will not be published. Keeping the arms back in line with your body, slowly and under control, reach up sideways to overhead, like making a snow angel. Bend your knees and place the soles of your feet together. Benefits of Stretching in the Morning. While a stretching routine can help increase your flexibility and mobility, it can also be used as a method of meditation to help focus the mind. Toronto, ON: Nelson Education. Stretching regularly can help increase your range of motion, especially after a full nights rest you might find yourself a bit stiff in the morning. There are several types of stretching techniques which are outlined in more detail in the first chapter of our stretching guide, but include the following: Here is a quick sample routine you can follow to get the benefits of stretching in the morning. Lie on your back and lift the affected leg to your chest and grab your knee with the opposite hand. Lazy people will find it very difficult to exercise in the morning, but for those of you who are familiar with morning exercise, your body feels light and free to start your morning with exercise. diagnosis or treatment. This restorative pose is great for gently stretching out your hips, pelvis, thighs, and spine, all of which can be a bit tight in the morning. So set your clock to wake you up five to 10 minutes earlier and stretch in front of a sun-filled window. It also helps increase your blood flow and prepares your body for the day ahead. Learn how your comment data is processed. Flexibility - Stretching in the morning helps your muscles perform better for the day ahead. While you stretch, focus on your breath while performing your stretches, this will help clear your mind and allow you to relax deeper into your stretches. This site uses Akismet to reduce spam. Kathryn Vera holds a master's degree in exercise physiology, as well as licensure as a Registered Dietitian. It increases blood flow and nutrient supply to tired muscles and naturally reduces soreness. Learn an easy and effective morning stretch exercise program. Stretching in the morning will help relieve some of the pain and tension you may be enduring. Help coordination by allowing for … Trying to find enough energy to make it through a long and arduous day can sometimes seem impossible. Here we explain how and why these benefits of stretching are achieved. They might conduct an ergonomic assessment or have a training session or institute pre shift stretching.These are all good actions to take, but a common mistake is to expect one of these tactics alone to produce long-term health and safety gains.Given that human beings are multi-dimensional and th… Sure, it does, but there are still too few people out there doing so. Slowly lift the arms overhead, being sure not to lift the low back up off the ground. Raise one knee towards your chest as far as you can, and then raise the other to meet it. Subscribe to our newsletter to get your free copy of our stretching guide and get notifications when we make a new post to help you reach your fitness goals. Why do we stretch when we get up? (2015, Mar 29). If you’re looking for a simple way to make a positive difference in your health and overall well-being, choose a great stretching routine and perform it each morning. Sá, M. A., Neto, G. R., Costa, P. B., Gomes, T. M., Bentes, C. M., Brown, A. F., et al. Your email address will not be published. The material appearing on LIVESTRONG.COM is for educational use only. Stretching before bed relaxes your muscles and helps prevent you from waking up with more pain. It also calms the brain and relieves stress and fatigue, so it can be helpful for starting the day off on the right foot.Equipment needed: For all these poses, a yoga mat is a good. The many benefits of stretching are often overlooked; however, stretching is one of the healthiest ways to start each day. Reduce muscle soreness and increases your flexibility; Have you woken up just feeling sore because you slept funny or you’re getting older? While these aches and pains can develop at any time throughout the day, they often occur in the morning — after the body has been at rest for a long period. When you are ready to come down, slowly lower yourself to the floor, keeping your torso long. It will make it easier for you to tolerate the day ahead. Privacy Policy According to stretching master Bob Anderson in his classic best seller, Stretching: 30th Anniversary Edition, here are the reasons to stretch: Reduce muscle tension and make the body feel more relaxed. If you haven’t tried stretching you should consider it in the morning as it can help reduce your soreness while increasing your flexibility. As the muscles loosen up, your good posture will return; you might even feel as if a weight has been lifted from your shoulders. If you are lying in the same position all night, your muscles tend to tighten up. Terms of Use any of the products or services that are advertised on the web site. Lie lengthwise on a long towel roll placed along the mid-back at the most marked curvature or on a foam roller. Performing stretches regularly may improve circulation increases blood flow to your muscles, which can aid in recovery time and reduce muscle soreness (also known as delayed onset muscle soreness or DOMS). 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