Struggling to get moving in the morning?
Too cold to get out of bed and exercise?
Are you waking up with a sore back?
I know I’m suffering all of these things at the moment and if you are to, then perhaps these stretches can assist in getting you mobile in the morning.
Knees to Chest
Lie on your back in the middle of the bed. Bend both knees and bring them into your chest and clasp your hands around them. Relax your shoulders and squeeze your knees into your chest, then relax. Do this 3 times and hold for around 15-30 seconds. Before releasing your knees, gently rock side to side and back and forth to provide a gentle massage to your spine.
Lie on your back in the middle of the bed. Bend both knees into your chest. Extend your arms out to either side at shoulder height. Gently roll your knees to your left and then over to your right. Hold for 15-30 seconds and do each side 3 times. If it is more comfortable you can roll your head in the opposite direction to your legs.
Lie on your back in the middle of the bed. Raise your left leg and extend towards the roof and straighten. Keep the other leg flat on the bed if possible. Hold the thigh of your lifted leg and gently move your leg slowly towards your head. Flex your foot to increase the stretch. Hold for 15-30 seconds, switch sides and do each side 3 times.
Lie on your stomach in the middle of the bed. Keeping your legs and pelvis on the bed, rotate your thighs inwardly by rolling your outer thighs toward the floor. Lift your arms and place them beside your body with your forearms on the bed and your elbows tucked in beside your ribs. Inhale and gently lift your upper torso and head away from the bed into a mild backbend. Hold for 15-30 seconds.
Cat Cow Pose
Lie on your stomach in the middle of the bed. Now move up on to your hands and knees. Ensure that your weight is over your knees and your wrists, arms are shoulder width apart and are directly under your body. Gently exhale and as you do, round your spine up towards the ceiling and allow your chin to touch your chest. Inhale, and as you do arch your spine downwards, imagine your belly button is being pulled towards the bed by a string. Allow your head to roll backwards. Repeat 5- 6 times. Exhale/Inhale should take between 15-30 seconds. This is a slow and gentle movement.
Begin on your hands and knees in the middle of the bed. Spread your knees wide apart and keep your big toes touching. Kneeling up straight, slowly exhale and begin to bow forward, draping your torso between your thighs. Extend your arms out in front of you, palms facing down, or if it is more comfortable, leave your arms down beside/behind you with your palms facing up. Hold for 15-30 seconds.
Stretching first thing in the morning helps to improve the mobility of your joints and helps to decrease the aches and pains, whilst hopefully increasing your energy levels to assist you in getting on with your day.
Love to hear if these stretches have assisted you or if you have any more to add in the comments section below.
*Note: don’t do anything that causes you pain or discomfort. Move within your own limitations and if pain persists, please seek the advice of a professional.