Start Your Day Right by Doing These 3 Morning Stretches

You may probably be sitting more than usual and getting less physical activity because of the COVID-19 pandemic. Whether you are sitting at your workstation all day or binge-watching for hours, you are at risk of getting back, neck, and hip injuries and being inflexible. When this happens, you are prone to musculoskeletal problems, such as spasms, nerve pain, and cramping.

Fortunately, you can prevent postural-driven injuries, relieve your soreness, reduce sitting-induced pains, and attain good posture by starting your day with stretching. Consistent stretching increases your performance speeds up your recovery, eases your stress, and alleviates your pain. Here are some stretch routines for you to try:

1. Seated stretch

The back and neck are some of the most important body parts. They need special attention every morning because they are likely affected by your improper sleeping positions. For instance, sleeping face down or not using the right pillow can put physical strain into your lumbar spine, compress your lower back, and cause back pain.

Deal with back pain by doing a seated stretch every morning. This stretch targets your quadratus lumborum—a deep abdominal muscle that is often responsible for back pain. To do this, place your hands behind your head, twist your torso as far as you can in one direction, and then put your elbow on your knee. Hold this position for at least two seconds and repeat this stretch ten times on each side.

2. Open-book stretch

If you usually spend your day hunched over sitting, typing, or texting; start your day with an open-book stretch. It opens up your spine and the front of the shoulders and increases your spinal mobility.

For this stretch, do an upper spinal twist by lying on one of your sides on your bed or a yoga mat and bend your knees up at 90 degrees. Afterwards, bring your arms straight out in front of you, open up your top arm, and twist your upper body away from your bottom arm while looking on your hand. Hold it for several seconds, come back to a neutral position, and repeat it on both your body’s left and right sides.

3. A figure-four stretch on your back

If you sit all day long, one of the best ways to start your day is to do a figure-four stretch while lying on your back. This movement stretches your piriformis muscle in your lower leg and releases tightness throughout your lower back and the glute muscles.

Do this stretch by bending your knees up, taking your left ankle, crossing it over your right knee, and then holding it behind your right knee. Use your left elbow to push your left knee to create a figure-four position.

Aside from doing all these stretches, consider taking advantage of the benefits of assisted stretching—a form of static stretching. Take note that it involves the help of flexologists or professional assisted stretchers. That way, you can expand your range of motion, improve flexibility, and increase your muscle control.

Conclusion

Living a sedentary lifestyle puts you at risk of back pain, muscle tightness or stress, and neck tension and brings severe consequences for your physical health. Stay physically active and improve your overall well-being during the pandemic by doing the morning stretches listed in this guide. You can also undergo assisted stretching training to prevent musculoskeletal problems.

Stretch Studios is Australia’s first one-on-one assisted stretching provider. We offer assisted stretching sessions in Sydney and other locations. Book a stretch today!