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17 Morning Stretches That Will Jumpstart Your Body and Mind

17 Morning Stretches That Will Jumpstart Your Body and Mind

Morning brain fog? Few people are likely to jump up with excitement once that alarm begins to sound. “Ding, ding,” it goes and we are called into another day of life.

Coffee, a brisk walk, and fresh air are great for getting us going in the morning. Yet, what about the muscles and joints that help us function? What can we do to welcome all of the parts of our body into each day? Can we use our arms and legs to help clear some of that brain fog? Yes!

We have created a list of the best morning stretches for clearing your mind and charging your body. Which ones will you choose first?

What Type of Stretches Are Best in the Morning?

Gentle dynamic stretches can be your best friend during a morning routine. Static stretches are best saved for when your body has generated a bit more flexibility for the activities of the day. So, what is the difference between dynamic and static stretching and why does it matter?[1] Let’s find out.

Dynamic stretches offer your body gentle, repetitive motion. This helps redistribute fluid, blood, and nutrients that may have succumb to gravity’s command as you slept. On the other hand, static stretches are held longer and offer a more stationary position for each set of muscles. We are not saying that static stretches are bad. If you have a few favorites, enjoy them any time of day!

However, the movement of dynamic stretches is far more beneficial as you seek to get your mind and body moving after rest.[2] Your brain and body are designed to regularly distribute fluid, nutrients and oxygen. Dynamic movements help to make this happen evenly and more naturally.

Morning dynamic stretches are best completed with a slow and gentle motion. Jerky and abrupt movements (e.g. kickboxing and some powerlifting techniques) are best left for when your body has had a chance to redistribute valuable resources throughout the limbs.

Are you ready for some examples of what you should do for a great morning stretch routine? Here are enough morning stretches that you can rotate them for a lively and interesting session every morning of the week!

Get Started Before Your Feet Hit the Floor!

1. Leg Hugs

Rest flat on the floor – or bed. Bring both legs to your chest and give yourself a hug! Release both legs down to the floor. Bring only your right leg and hug it. Now only your left leg and hug it. Repeat all three steps 3 to 5 times. Look! You don’t even have to get out of bed for this one!

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    2. Bent Leg Sways

    Facing your ceiling, raise your knees and place your feet flat and together. Swing your knees to the right and to the left of your body as far as is comfortable. Repeat 3 to 5 times.

    3. Morning Cycle on the Floor

    Facing skyward, rest your body out flat. Place your hands on the floor to your sides. Raise your knees to your chest. Slowly rotate your slightly bent legs in a bicycle motion in the air. Reverse the motion and continue moving both legs in rotation.

    This is a great motion for helping to get the blood flowing without giving you a headache first thing in the morning. This one can also be done without getting out of bed! Enjoy this motion for 30 to 60 seconds.

    4. Ankle Movers

    Find a seated position in which your upper legs are somewhat parallel to the floor. Maybe the edge of the bed. Raise your knees up and down gently and slowly, as you keep your toes on the floor. Notice how your ankles are engaged. Repeat 5 to 10 times.

    5. Fingers to Toes Body Lengthening

    Stand with your feet shoulder width apart from one another. Bring your right arm up over your head. Shift your weight onto your left leg as you stretch your fingers up diagonally over your left shoulder. Reach your right big toe to your right as you add your right leg to the stretch. With an even motion, switch sides 5 to 10 times.

    For balance, you may choose to hold onto a wall, chair, or counter with either has as may be comfortable for you.

      6. Knee to Elbow Walking

      Choose a hallway or longer room in your home. As you walk from one side of the room to another, gently bring your right knee up to meet your right elbow. On the next step, do the left side. Do this 5 to 10 times on each side.

      7. Cross Body Knee to Elbow Walking

      Much like the stretch just prior to this one, choose a space for walking. As you walk, cross your right knee to meet your left elbow. Do this five to ten times per side.

      8. Door Frame Grabber

      Raise your arms up high and grab the top of a door frame in your home. Do this with an even pace 5 to 10 times. Try to keep your arms even with one another as your raise them.

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      Care to make it interesting? Travel from door to door and take a new perspective from each one as you raise those limbs. Not tall enough to reach the top of the door frame? No problem. The side frames of any doorway will also welcome you to stretch upon them.

      9. Lung Openers

      Sit or stand to lengthen your spine in an upright manner. Bring your shoulder blades together as you draw in a full breath of fresh morning air through your nose. This is a great one for the porch, yard, or park! Slowly release your breath through your mouth. Do this 5 to 10 times.

      Alternately, you may choose to do this stretch 5 times at the beginning and 5 times at the end of your morning wake-up routine.

        10. Belly Wake-Up (Cobra)

        Rest your body in a prone position (face down). Place your elbows and palms flat on the floor by your upper torso. Push down into the floor with your hands and elbows raising your torso (half cobra). Draw in a full breath as you go. Then, lower your shoulders as you let the air out through your mouth. Do this 3 to 5 times.

        For a challenge, try to straighten your arms (into full cobra). Be sure not to lock your elbows. Remember to use your breath to help you know how long to stay in each position. Moving and breathing together helps your body circulate oxygen and nutrients.

          11. Core Wake-Ups

          Begin with palms and knees shoulder length apart on the floor (table position). Raise your right arm and left leg simultaneously. Switch sides. Continue by alternating each side slowly 5 to 10 times. Keep your face parallel with the floor. Try not to sway from side to side as you move.

          However, most people will notice a slight swaying motion while switching from side to side.

          12. Forward Leg Swings

          Stand with your spine as upright as possible. Hold onto a table, wall, tree, or door frame with your left hand. Gently swing your right leg in front of you and behind you 5 to 10 times. Switch sides.

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          13. Lateral Leg Swings

          Stand with your spine as upright as possible. Hold onto a tree or door frame with your left hand. Gently swing your right leg in front of your left leg and then to your far right 5 to 10 times. Switch sides.

          Be mindful of what may be next to you on either side. Kicking a table is no fun anytime of day – but it is certainly not the way most of us want to wake up our bodies!

          14. Toe, Arch, and Calf Wake-Ups

          Walk barefoot for a moment or two. Stand with your feet at a comfortable distance from one another. With an even pace, raise yourself up to stand on your toes and lower to flat feet again. Repeat 5 to 10 times. (If you have arch pain, you may need to put on comfortable, supportive shoes before you get out of bed.)[3]

          Once You Have Moved Around a Bit

          Standing toe touches are a wonderful stretch for the legs, back, and arms. However, bending over first thing in the morning can make some people feel light headed. Blood needs to circulate throughout your body before you decide to bring your head below your heart. Be mindful of your personal blood pressure condition.[4]

          Save these next few stretches for after you have moved around a bit with a some of the stretches shown in numbers 1-14. This will help ensure that you get some fluid and oxygen flowing throughout your body first.[5]

          15. Alternating Toe-Touches

          Stand with your feet apart shoulder distance. Reach your right hand down to touch your left foot, ankle, or shin. Directly from this, raise both arms up as you lengthen your spine and body to be upright. Reach your left hand to your right foot, ankle, or shin. Alternate from each position 3 to 5 times.

          16. Wide-Legged Arm Swings

          Place your feet as wide as is comfortable. Without locking your knees, bend at the waist and reach for your toes. Gently swing your arms allowing them to dangle as you wiggle your fingers. Raise and lower 1 to 3 times.

          For a challenge, place your palms on the floor instead of swinging them. Bend at the knees bringing your bottom close to the floor. Breathe out as you lower into a crouching position. (If you have knee pain, you may wish to stick to only the arm swings.) Repeat 2 to 3 times.

          17. Child’s Pose to Downward Dog

          Start with your hands and feet square on the floor table position). Keeping your hands on the floor, lower your bottom to sit on your feet. Slowly, let out your breath as you go down. Tuck your head between your shoulders. You should feel your spine lengthen.

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            Come back to table position. Gently straighten your arms and legs and raise your bottom into the air (downward dog). Fill your lungs as you go upward. Push into your palms and feel the stretch throughout your arms and legs. In a fluid motion, do this transition 2 to 3 times.

              Staying Motivated As You Advance in Your Routine

              As you become comfortable with each stretch, try to complete them one right after the other. Create a new order each week. Do some forward leg swings as you brush your teeth to get you started on a day when you are less interested.

              Teach your favorite morning stretches to a friend. This will help keep you inspired and refresh your memory for each one.

              Print this list, and cut the paper into pieces according to the individual stretches. Shuffle the pieces and pick them at random to keep it interesting.

              Putting It All Together

              Stretches that pull through the whole body help to unify muscles, joints, tendons, and ligaments throughout your limbs. Alternate your favorites morning stretches. Keep it lively with these moving exercises for your morning wake up routine!

              You will notice than many of these stretches can easily be adapted or enjoyed on the way to your favorite park, down the sidewalk, or in a yard space. A door frame can be traded for a tree. Your hallway can be traded for a park walkway. Out of time? Do as many stretches as you can walking to and from your work setting.

              The most important thing is to get yourself moving in a way that incorporates your entire body without introducing fast and jerky motions first thing as your feet hit the floor in the morning.

              If you enjoyed this list of morning stretches, you may also like, “Need Morning Motivation? 30 Morning Routines to Help You Start Afresh.

              Featured photo credit: Scott Broome via unsplash.com

              Reference

              [1] Sports & Exercise Medical Institute: The Advantages of Dynamic Stretching vs. Static Stretching
              [2] Better Health Chiropractic & Physical Rehab: 4 Questions about Morning Aches & Pains that You’re Too Afraid to Ask
              [3] News Medical Life Sciences: Causes of Arch Pain
              [4] GHOSH YOGA: Blood Pressure & Putting the Head Below the Heart
              [5] NCBI: The Blood Supply of the Brain and Spinal Cord

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              Dr. Brent Wells, D.C.

              Chiropractic doctor currently leading over 10,000 Alaskans to more active, pain-free lifestyles โ€“ without addictive drugs or invasive surgeries.

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              Last Updated on February 17, 2020

              5 Reasons Why You Should Always Be Who You Are

              5 Reasons Why You Should Always Be Who You Are

              When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out.

              When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

              So how to be who you are and always be yourself?

              “Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

              You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

              Why should you always be yourself? Because you will:

              1. Live in Alignment With Your Values and Beliefs

              Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking.

              When you know your values and why you do what you do, you will live according to your own values and beliefs.

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              2. Establish Your Own Identity

              When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are.

              There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.

              3. Build Courage

              It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy.

              It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.

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              4. Establish Boundaries

              When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know.

              But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you.

              Create and establish your boundaries.

              5. Find Focus and Direction

              When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations, do you think this person has focus and direction? I don’t think so.

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              When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

              No matter what you experience in life, the only person that will always remain constant is you.

              More Tips about Staying True to Yourself

              Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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