We all know stretching is good for us and that we should do it more often than we do… but when do you find the time? And where do you start?
Try this 5-minute morning routine to gently mobilize your body and get you ready for the day ahead!
- Seated twist
Sit cross legged on the floor or on the side of the bed with feet on the floor. Extend both arms straight up facing forward, then gently rotate the torso to one corner, reaching the front arm to the opposite knee and the back arm to the floor behind you. Gently rotate back to center reaching both arms up. Repeat to the other side. Continue this movement pattern slowly for 30 seconds.
- Seated side stretch
Remaining in your seated position, reach one arm straight up whilst facing forward. Staying facing the front lean to the side of the non-extended arm, reaching over the top until you can rest your lower elbow on the floor or bed. Hold this for 30 seconds one side.
- Forward fold (single leg)
Sit on the floor with one leg extended straight out in front of you and the other tucked in flat on the floor. Stretch both arms up high overhead, creating length in the spine. Then slowly reach them forward over the extended leg, relaxing the head and neck. Hold this for 30 seconds on one side, breathing deeply.
Come onto all fours with knees directly under your hips, and palms directly under your shoulders, spine in a neutral position. Slowly begin to arch the spine towards the floor until you reach “cat” position. Then slowly moving through each vertebrae one at a time, contract the core muscles to create a curve of the spine in the opposite direction, this is “cow” position. Gently transition between the two positions for 30 seconds.
- Childs pose
Starting from your neutral position on all fours, sit your hips back until they are resting on the heels of your feet, or as close to as you can. Your arms should be extended as far away from you as possible, creating a nice stretch in the spine and shoulders. Rest your forehead gently on the floor between your arms and breathe. Hold this pose for 30 second.
Repeat these 5 stretches again, swapping sides for the seated side stretch and forward fold.
Try to do this routine every morning for a week and see how you feel…😊