If you can't bear the idea of rising early to squeeze in an a.m. workout [1], you can do a simple stretch sequence at the very least. Aside from helping you wake up, it's a great way to get your day started and your blood flowing. And the benefits don't stop there: stretching helps boost energy [2], increases flexibility, and can help you feel calmer. Coffee can't do all that, can it?
Try these five stretches as soon as you wake up tomorrow morning!
Cat-Cow Pose
Warm up your spine and relieve back and neck tension with this feel-good pose.
- Begin with your hands and knees on the floor. Make sure your knees are under your hips, and your wrists are under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged. Take a big, deep inhale.
- On the exhale, round your spine up toward the ceiling, and imagine you're pulling your belly button up toward your spine, really engageing your abs. Tuck your chin toward your chest, and let your neck release. This is your cat-like shape.
- On your inhale, arch your back, let your belly relax, and go loose. Lift your head and tailbone up toward the sky — without putting any unnecessary pressure on your neck. This is the Cow portion of the pose.
- Continue flowing back and forth from Cat Pose to Cow Pose, and connect your breath to each movement — inhale for Cow Pose, and exhale on Cat Pose.
- Repeat for at least 10 rounds, or until your spine is warmed up.
Tipover Tuck Hamstring Stretch
Not only does this stretch benefit your hamstrings, but it'll also loosen tight shoulders.
- Stand with your feet hips-width distance apart. Interlace your hands behind your back. Keeping your legs straight, bend at the hips, tucking your chin and bringing your hands over your head.
- Relax the back of your neck, and if the stretch is too intense, release your hands, placing them on the backs of your thighs, and soften your knees. Hold for 30 seconds, and slowly roll up to standing.
Seated Neck Release
This gentle stretch is especially great after a poor night's sleep as it targets the sides of your neck.
- Sit on the floor in a cross-legged position or in a chair with your feet flat on the ground.
- Extend your right arm next to your right knee or along the right side of the chair. Place your left hand on the top of your head, and slowly tilt your head to the left. Apply gentle pressure with your hand to increase the stretch.
- To feel a deeper stretch, you can hold onto your right knee or the seat of the chair. This stabilizes the torso and allows you to isolate the stretch on the side of your neck.
- Hold on this side for 30 seconds, then slowly lift your head up and repeat this stretch on the other side.
Seated Heart Opener
Stretch through the front of your neck, chest, and shoulders with this relaxing heart opener.
- Begin sitting on the heels as if coming into Reclining Hero pose [4].
- Lean back and place your palms flat on the floor about eight to 10 inches behind you so your fingertips are pointing away.
- Press your hands firmly into the ground to lift the chest high, arching your back and pushing your hips into your heels. To increase the stretch, lower your head behind you, stretching through your throat and the front of your chest even more.
- Stay for 30 seconds, then lift your head and torso up.
Good Morning
This move is a simple stretch that doubles as an exercise — a perfect one to end with. You'll really feel it in your legs, butt, and core.
- Stand with your feet hips-width distance apart, and place your hands at the back of your head with your elbows opened wide.
- Pull your abs to your spine, and keep your back neutral while pressing your butt backward, hinging at the hips until your back is almost parallel to the floor. Keep a slight bend in your knees as you bend forward.
- Return to standing, squeezing your glutes when you are upright. This completes one rep.
- Complete two sets of 10 to 12 reps.