5 stretches EVERYONE should be doing EVERY morning!

Описание: If you wake up feeling tight and stiff in the morning, there are five stretches you should incorporate into your daily routine. In this video, I’ll guide you through a quick 3-4 minute stretching session that will leave you feeling fantastic every morning.

Depending on how you sleep, you might wake up feeling stiff. To counteract this, I’ve developed a short stretching routine that I personally do every day. It takes very little time but will make you feel years younger. So, after you get out of bed and before your morning coffee, find a bit of space to perform these stretches.

The first stretch is a dynamic one called the bridge and reach over. Begin by activating your glutes, pressing your feet into the ground and lifting your hips into a bridge position. This active contraction of the glutes enhances the stretch on the hip flexors, increasing your range of motion.

Once in the bridge position, reach up and over towards the opposite shoulder. This movement helps to mobilise the thoracic spine, an area where many people struggle with rotation. This stretch will help to release any tightness or stiffness in your upper back.

Next is the QL slide. The QL, or quadratus lumborum, is a deep muscle in the back that can cause back pain when tight. This stretch helps to target and loosen the QL, alleviating nagging back pain. Drop one leg back and use your arms to support your body in a side bend position. Focus on the outside area of your lower back near your waistline.

The third stretch is the squat and reach. Get into a deep squat with your hands between your feet and elbows pushing out into your inner thighs. Keep one hand on the ground and reach the other hand high over your head, rotating your torso so your arm is perpendicular to the ground. Repeat on both sides. This stretch targets thoracic rotation, stretches the adductors, and mobilises the shoulders.

Next, we need to stretch the hip flexors, which are often tight in people who sit all day. Get into a lunge position with one knee on the ground. Push your hips forward to stretch the hip flexors on the back leg. While doing this, place your hands behind you and push towards your forward leg. Switch leg positions and repeat on the other side.

The final stretch targets your hamstrings. Rather than bending over to touch your toes, which can round your lower back, perform a simple hip hinge from a standing position. As you hinge your hips back and bend your torso forward, you’ll feel an intense stretch in your hamstrings.

Incorporate these stretches into your morning routine to help reduce stiffness and start your day feeling rejuvenated.

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