So set your clock to wake you up five to 10 minutes earlier and stretch in front of a sun-filled window. By implementing a morning stretching routine, you can focus on opening up these muscle groups to effectively loosen them up. Benefits of morning exercise: stretching and strength exercises Why do we have to do morning exercises? The benefits of stretching in the morning include mental release and relaxation, relief from muscle tension and greater range of movement. Go about your day with an improved posture and greater stores of energy when you indulge in a five- to 30-minute stretching routine every morning. Benefits of Stretching for the Body Flexibility. For instance, if stretching helped you increase your range of motion, your range of motion may decrease again if you stop stretching. As these muscles become more and more flexible, changes in stance and posture will become evident. Reduce muscle soreness and increases your flexibility; Have you woken up just feeling sore because you slept funny or you’re getting older? The improved blood circulation also helps to reduce the time you need to recover after a strenuous workout or any physical labour. Taking the time to do a few stretches can help reduce your stiff/sore muscles and improve range of motion. Copyright Policy Stretching in the morning will help relieve some of the pain and tension you may be enduring. Lie on your back on either the floor or a foam roller, knees bent and head supported, arms by your side, palms up. Other benefits to stretching in the morning can also improve your posture, reduce stress, and more. Once in position, actively press your shoulder blades into your upper back and expand your chest as you breathe in. 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. Learn an easy and effective morning stretch exercise program. However, the benefits of stretching in the morning — for as little as five minutes — outweigh any inconvenience you think it might pose while you're rushing to get ready for work or eat some semblance of a breakfast. Most of the stretches we will show can be done while lying in bed. By stretching first thing in the morning, you are improving your brain activity, decreasing body aches and pains, and increasing your energy level throughout the day. Learn how your comment data is processed. By stretching in the morning, you can reduce the stiffness in your body to a great extent. Why do we stretch when we get up? Many people, especially those who sit in front of a computer for extended periods of time, develop poor posture as a result of overstretched back muscles and tight chest muscles. If you are Looking for Benefits Of … 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). According to Williams, stretching in the morning is particularly useful "if you're prone to sleeping in positions that cause or aggravate neck or back pain". any of the products or services that are advertised on the web site. Slowly tilt your neck … . Kathryn Vera holds a master's degree in exercise physiology, as well as licensure as a Registered Dietitian. Stretching in the morning helps give you that "get up and go" feeling and will support your energy throughout the day as it prevents lethargy and feelings of tiredness. After hours of sleep, a few stretches can provide a jumpstart to your senses by increasing your blood flow. Benefits of Morning Exercise for Health – Morning exercise is excellent for your health. You get a hunched back and your shoulders hover just below your ears. So let’s look at how you can to get the blood flowing and loosen up those tight muscles. If you are lying in the same position all night, your muscles tend to tighten up. Your email address will not be published. Return to the central position and repeat. In our experience, companies often react to a rise in musculoskeletal injuries by searching for a magic “silver bullet” that will prevent them. It not only wakes your body up but also sets the tone for the entire day. Baltimore, MD: Lippincott Williams & Wilkins. Sá, M. A., Neto, G. R., Costa, P. B., Gomes, T. M., Bentes, C. M., Brown, A. F., et al. Dynamic Stretching: 62 useful stretches to warm-up with before exercising, Flexibility Exercises: 21 Stretches To Help Improve Your Overall Fitness. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Flexibility - Stretching in the morning helps your muscles perform better for the day ahead. Say Good Morning With More Energy Required fields are marked *. Champaign, IL: Human Kinetics. Stretching could help you: Get your muscles ready for the day. It is extremely important to stretch after you exercise. 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. Morning stretching can provide you with the best start to the day, as it has the following positive effects on your body: It increases flexibility in muscles and joints; It improves circulation; It removes tension; It prevents stress Read on and find out why it is a good idea to … Lie on your side with your injured leg up and your bottom knee bent in, Reach back and grasp your ankle of your injured leg and gently pull towards, Move your knee back without arching your back until you feel a stretch in, Keep your knee as low to the floor as possible and maintain the, You can use a towel or a belt around your ankle to pull it towards your. Stretching will allow you to bend and mobilize parts of your body to the fullest. Lie on your back with your knees bent and your feet on the floor. Place your arms out to the side for stability. Copyright © Here we explain how and why these benefits of stretching are achieved. Of course, it will help improve your flexibility, which is an important factor in reducing general muscle soreness or even delayed onset muscle soreness (DOMS) after an intense workout. When you are ready to come down, slowly lower yourself to the floor, keeping your torso long. Help coordination by allowing for … A stretching routine can aid mobility and help prevent injury. The more you stretch, the more you move your muscles, and the more flexible you become. You should consider implementing a morning stretching routine to help reduce your DOMS and it can also help improve your performance during physical activities. Lie on your back with your elbow raised at shoulder height. Morning exercise for health benefits is numerous, including the relieve stress, increase metabolism. Apply gentle pressure to your forearm until a gentle stretch is felt in your shoulder. For best results, use gentle stretching to warm up the body and alleviate joint discomfort. It increases blood flow and nutrient supply to tired muscles and naturally reduces soreness. 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. Grab behind the leg that is on the ground with your hands and pull it toward you until you feel a gentle stretch. There are many benefits to performing a stretching routine in the morning. However, as with all exercise, form is important. Benefits of stretching in the morning: It shields you against injuries When you stretch, you avoid your muscles from shortening. Slowly lower your legs to one side until you feel a gentle stretch. Push on your knee to increase the stretch. 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. 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