How does your morning look? Do you: a) Frantically leap out of bed at 8.59 am and head straight to the laptop to assume a slightly hunched position until lunchtime rolls around; b) Brave the early hours of the morning and go for a run; or c) Limber up with a few simple stretches to loosen tight muscles before starting the day? With the number of people complaining about soreness and stiffness, it’s safe to say that the majority don’t sit in the latter camp. One of the most overlooked forms of exercise, stretching plays a crucial role in promoting flexibility and mobility, keeping you feeling younger for longer and preventing joint pain and injury. Taking a few minutes to stretch in the morning can help you start the day off energised and free from tight muscles.
Why is it important to stretch?
“Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” explains Chantal Brodrick, Club W wellness expert and strength & stretch trainer. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk of joint pain, strains, and muscle damage.”
“For example, if you have a desk-based job and you find yourself sitting in a chair all day this will result in tight hamstrings in the back of the thigh. As a result, this will make it harder for you to extend your leg or straighten your knee all the way, which inhibits walking. When tight muscles are suddenly called on for a strenuous activity that stretches them – such as hill walks or unsteady terrain – they may become damaged from suddenly being stretched as the muscles may not be strong enough to support the joints, which can lead to joint injury.”
Why is stretching in the morning important?
Stretching provides a multitude of benefits at any time of the day, however active stretching in the morning helps to increase circulation of blood and oxygen to the muscles, which energises the mind and loosens the body. Upon waking, our muscles haven’t moved for hours at a time; stretching relieves any tension built up during the night and realigns the muscles, preparing your body for movement. “When we stretch it helps work out any stiffness or tightness in our muscles and joints caused by spending an extended amount of time in a single position,” Brodrick tells us. “In the long term, this helps maintain a wide range of mobility and flexibility.”
How much do you have to stretch to get flexible?
Unfortunately, stretching for mobility and flexibility isn’t just a one and done thing. To regain (or gain) flexibility, you should stretch daily for at least 10-15 minutes. “Stretching once in a while won’t magically work, you need to stretch on a daily basis to reap the rewards and feel the benefits,” Brodrick concurs. “I have found the easiest way to do this is to create a routine – try and do it at the same time every day. Ensure you have the correct space and make it comfortable whether you have a soft rug or yoga mat and create the right ambience with mood lighting.”
The best stretches to do in the morning
1. Neck stretch
Start by relaxing your shoulders. To stretch the trapezius muscles, place your right hand over the left side of your head and slowly draw your right ear to your right shoulder, placing gentle pressure on the left side of your head. Hold for 15-30 seconds and repeat on the other side.
2. Upward stretch
Stand with your feet hip-width apart. Interlace your hands and press your palms straight up towards the sky, squeezing your biceps in towards your ears. Hold for 30 seconds.
3. Forward fold
Keep your feet hip-width apart and bend your knees a little to take some strain off your hamstrings. Hinge forward from the hips to bring your ribs down onto your thighs. Let your head hang and either place your hands on the floor or grab opposite elbows. If you can, gently straighten your legs while keeping your ribs pressed to your thighs.
4. Wall pec stretch
Stand upright facing a wall. Raise one arm to shoulder height and place it on the wall so it’s perpendicular to your body. Slowly rotate your torso away from the wall until you feel a stretch in your chest, keeping your arm firmly planted on the wall. Hold for 30 seconds and repeat on the other side.
5. Kneeling hip flexor lunge
Begin by kneeling on the floor. Bring your right foot forward, bending the knee into a lunge position, ensuring your knee doesn’t bend over your foot. Straighten your upper body and rest both hands on your right knee. Lean forward to deepen the stretch in your left hip and hold for 30 seconds. Repeat on the other side.
6. Butterfly stretch
Sit on the floor and bend both legs so that the soles of your feet are touching. Pull your heels as close to your groin as possible while keeping your back straight and shoulders down. Hold your feet and flap your legs – much like a butterfly would – for 30 seconds to loosen the muscles. Try and push down on your thighs with your elbows to scratch the groin area. To deepen the stretch, drop your body forward over your legs, keeping your back straight and extending your hands out in front of you.
7. Hamstring stretch
Sit on the floor with your left foot tucked in and right foot outstretched, facing straight forward. Lean forward with and extend your right arm and hold your right foot. If you can’t reach your foot, lean forward until you feel a stretch in your hamstring. Hold for 30 seconds and repeat on the other side.
8. Child’s pose
Kneel on the floor with your toes together and knees hip-width apart. Lean forward with your arms outstretched and palms facing downwards, resting your stomach between your thighs and forehead on the floor.
Words by Theo Rosen
Feature image courtesy of Steven Klein for Vogue
