Do you ever find yourself waking up with tightness in your back, legs or shoulders? If you struggle some mornings just to get your body out of bed, try these six stretches to wake up the muscles and get the blood flowing.
The simplest stretch is to lie on your back on the bed or on the floor, point the toes and reach the arms above the head. This is a good stretch to lengthen the spine and stretch the muscles from head to toe.
Next, pull the knees in toward the chest with the hands and hold for 10 to 15 seconds to stretch the lower back.
Release the stretch and lie with the knees bent, feet flat. Tuck the belly in, slightly lifting the pelvis. Then lift the lower back slightly, pressing the pelvis into the bed for pelvic tilts. Perform five sets.
In the same position, lift the hips off the bed or floor, keeping the abdominals contracted for a glute bridge. Hold the stretch for 10 to 15 seconds.
Next, extend the legs and lift the legs and shoulders off the floor or bed, keeping the abdominals contracted for a modified Pilates 100 stretch. Hold for 3 to 5 seconds and repeat.
Finally, perform the Cobra stretch lying on your stomach. Place the hands next to the shoulders and lift the upper body, allowing the hips to remain on the floor or bed. Hold for 10 to 15 seconds.