Morning stretches to improve movement
As a fitness trainer, I am constantly focused on improving my mobility; It keeps my body young and healthy.
I recommend doing stretching exercises in the morning, when your body feels very stiff from sleep. Here are the stretching exercises I do every day:
1. Auto hip
This exercise challenges your nearly 360-degree range of motion, training your full range of motion. Hip CARs “wake up” the glutes, hamstrings, core, and abductors.
Start with your hands and knees on the floor.
Photo: HealthDay
Hip CARs “wake up” the glutes, hamstrings, core, and abductors.
Photo: HealthDay
How do I do it:
- Start with your hands and knees on the floor.
- Keeping your spine neutral and not shifting your weight, raise one leg to the side and bend it behind you.
- Return your leg to the floor, then reverse the movement.
- Repeat six to eight times in each direction, on each leg.
2. Hip Extension 90/90
We are often in a neutral hip position (ie when sitting or walking), so these cycles can improve hip mobility and reduce lower back pain by strengthening the muscles that support the back.
Life often places you in a “neutral” hip, so rotating the hip can reduce lower back pain and improve hip mobility.
Photo: HealthDay
How do I do it:
- Sit with your legs in a 90/90 position. One knee should be on the side, bent it at a 90-degree angle, with the bottom of your foot facing you. Place the other knee in front of you, and bend it at a 90-degree angle, with the bottom of your foot facing to the side.
- If this position alone is enough to stretch you, stay in it for 30 to 60 seconds on each side.
- If you want to add an extra movement, try leaning forward (drive with your chest, don’t twist your back). You will feel an intense stretch on the outside of your hip on the front leg. Hold for three seconds, then sit back up.
- Repeat 10 times on each side.
3. Adductor active extension
The approaches (inner thighs) tend to be narrow. These tight muscles can reduce range of motion in the hip and cause knee pain. This extension focuses on the movement of loved ones.
The approaches (inner thighs) tend to be narrow, which can cause knee pain. This stretch focuses on actively stretching the adductor muscle.
Photo: HealthDay
How do I do it:
- Start on your hands and knees, but your knees are slightly wider than your hips.
- Extend one leg to the side.
- Slowly move your body back and forth.
- Repeat 10 times on each side.
4. Cat Cow Pose
This movement helps improve spinal health by strengthening and stretching the muscles that support and control the spine.
Start on your hands and knees. Push your body off the floor and roll your back.
Photo: HealthDay
Arch your back and look toward the ceiling. Repeat 10 times in each direction.
Photo: HealthDay
How do I do it:
- Start on your hands and knees.
- Push your body off the floor and roll your back. Your head will end in your arms.
- Arch your back and look toward the ceiling.
- Repeat 10 times in each direction.
5. 6T spine twists
I have seen many people pinch their back by twisting and stretching slightly to pick up something. Improving the movement and training the body in this twisting motion can teach the body to move safely.
Sit on a chair. Then bend down and grab the inside of your right ankle with your right arm.
Photo: HealthDay
Improving the movement and training the body in this twisting motion can teach the body to move safely.
Photo: HealthDay
How do I do it:
- Sit on a chair.
- Grasp the inside of your right ankle with your right arm.
- Start with your left hand next to your right, then hold your arm straight and slowly rotate until your left arm reaches toward the ceiling.
- Repeat 10 times on each side.
6. Shoulder carriages
As a ball joint, the shoulders can move in different directions. These shoulder circuits challenge and improve your range of motion, reducing the chances of shoulder and neck pain.
First, bring one arm out in front of you.
Photo: HealthDay
Reach this arm as high as you can.
Photo: HealthDay
Shoulder strollers reduce the chance of shoulder and neck pain by challenging your range of motion.
Photo: HealthDay
How do I do it:
- Bring one arm out in front of you, thumbs up, and try to get as high as you can.
- Continue the circle, reaching behind you without turning your torso.
- Rotate your hand so that your palm is facing outward and your thumb continues to face the ceiling. This should be a slow motion as you move constantly against your final range.
- Make six to eight circles on each arm.
7. Neck Circles
The neck and shoulders are where many people suffer from stress and tension in the body, so relaxing these muscles can relieve general tension, and May help reduce headaches.
Neck circles tighten and relax the neck, improving movement and relieving tension.
Photo: HealthDay
Keep in mind that these exercises are not for everyone. If you have a physical condition or health concerns, see your doctor first.
Photo: HealthDay
How do I do it:
- Interlock your hands behind your back to help “pull” your shoulders back.
- Start with your chin on your chest, then slowly rotate your head so your right ear is pointing toward your right shoulder.
- Look at the ceiling slowly and continue in the circle until your left ear drops toward your left shoulder, then bring your chin back to your chest.
- Reverse the trend.
- If you feel extra tension anywhere in this circuit, pause and let the stretch occur for about 30 seconds before continuing.
- Make three to four circles in each direction.
Keep in mind that these exercises are not for everyone. If you have a physical condition or health concerns, check with your doctor before trying any stretching exercises.
Stephanie Mellinger He is a certified personal trainer, corrective exercise specialist, and nutrition expert. She is also the founder of a fitness company Umniah Fit and writer for health day. Follow her on Instagram omnia_fit_.
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