Start your Day with this easy 15-Minute Stretch Routine
Are you tired of that stiff, groggy feeling you wake up with each morning? Well, what if we told you we have a way to get you starting your day feeling energised, flexible, and ready to tackle whatever the day throws your way? The secret lies in establishing a simple, yet effective, morning stretch routine. We’ve put together a quick 15-minute routine that will awaken your body, boost your mood, and get you started on what is sure to be a productive day.
Cat-Cow Stretch (2 minutes):
Begin on all fours with your hands beneath your shoulders and your knees below your hips. Inhale deeply, arch your back, and lift your head to the sky, creating a gentle curve. As you exhale, round your spine like an angry cat, tucking your chin to your chest. Repeat this fluid motion for two minutes, syncing your breath with the movement. This stretch releases tension in your spine and improves flexibility.
Standing Forward Fold (1 minute):
Stand tall with your feet hip-width apart. Slowly hinge forward at your hips, letting your upper body hang down toward the ground. Allow your head, neck, and arms to relax. Bend your knees slightly if necessary to release any tension in your lower back. Stay in this position for one minute, breathing deeply and feeling the stretch in your hamstrings and back.
Shoulder Rolls (1 minute):
Stand with your feet shoulder-width apart and relax your arms by your sides. Inhale deeply and as you exhale, roll your shoulders up, back, and down in a circular motion. Repeat this movement for one minute, switching directions halfway through. Shoulder rolls help relieve tension and improve posture.
Chest Opener (2 minutes):
Sit tall on the edge of a chair or on the floor with your legs crossed. Place your hands behind your head, interlocking your fingers, and gently squeeze your shoulder blades together. Lift your chest toward the ceiling, opening up your heart and expanding your lungs. Hold this position for two minutes, breathing deeply and feeling the stretch in your chest and shoulders.
Standing Side Bend (2 minutes):
Stand with your feet hip-width apart and extend your arms overhead, palms facing each other. Keeping your hips stable, lean to one side, feeling the stretch along the opposite side of your body. Hold for 30 seconds, then return to the centre and repeat on the other side. This stretch improves flexibility in your side body and increases your overall range of motion.
Hip Flexor Stretch (2 minutes):
Kneel on one knee, with your other foot planted firmly on the ground in front of you. Engage your core and gently push your hips forward, feeling a stretch in the front of your hip and thigh. Hold this position for 30 seconds, then switch legs. Hip flexor stretches help counteract the effects of prolonged sitting and promote better posture.
Neck Release (2 minutes):
Sit comfortably with your feet flat on the ground and your spine tall. Slowly tilt your head to the right, bringing your right ear towards your right shoulder. Place your right hand on the left side of your head and apply gentle pressure to increase the stretch. Hold for 30 seconds, then switch sides. This stretch relieves tension in the neck and improves flexibility.
Well, congratulations, you've just completed your 15-minute morning stretch routine! It’s important to remember that like with anything, consistency is key but for now go on and enjoy the awesome day you’ve just set up for yourself.
