Looking for a few morning exercises that will help you get started and rev up your metabolism first thing in the morning?Here’s a few moves you will find helpful:
1. Upper Back
Standing with your feet, hip-distance apart, clasp your hands and round your upper back keeping your arms straight and active. You should feel your shoulder blades spreading wide across your back. Hold stretch for 2-3 deep breaths.
2. Chest
Holding a wall, door frame or window ledge with your left arm, step forward with your left leg and turn your entire body to the right especially at the hips.
Hold stretch for 4-6 deep breaths increasing stretch with the pivot at the hips. Repeat on the other side.
3. Side Stretch
Standing with your right hand on a bed or wall, cross your left leg in front of the right with your feet pointing forward.
Shift into the left hip and reach your left arm up and over head, creating a long line from the left ankle to the left fingertips.
Hold and take 2-3 deep breaths, inhaling and exhaling. Repeat on the right side.
4. Seated Spinal Twist
Sitting on a chair or the edge of a bed with your legs together, stretch your spine and rotate from the waist, placing one hand behind you and the other hand on your outer thigh for support.
For a deeper stretch for the neck, turn your gaze to look over your shoulder as well. Hold for 2-3 deep breaths and repeat on the other side.
5. Standing Hamstring Stretch
Supporting yourself for balance as needed, bring your right leg up onto a step or bench, increasing height as flexibility increases. Keep your legs hip distance and parallel, and keep back leg straight (if possible) and front foot flexed.
If you need to increase stretch, hinge at the hips (not the waist or back), keeping the spine completely straight. Don’t round the spine.
Take 4-6 deep breaths and repeat on the other side.
6. Standing Quad Stretch
Holding a chair, wall or bed for support, stand with feet hip-distance apart. Soften left knee and reach for your right foot or ankle, bending the right knee to point straight down to the floor.
Keep your pelvis neutral and your spine tall with the crown of your head reaching to the ceiling.
Hold for 4-6 deep breaths and repeat for the other side.
7. Outer Hip Stretch
Lift your left leg, with your knee bent, onto a bed. Square off your hips and make sure your front knee is outside of your front shoulder.
Keeping your tailbone untucked and spine straight, hinge forward at the hips, placing your hands on the bed for support. Hold for 4-6 deep breaths then change sides
8. Standing Forward Bend
Standing with your feet hip-distance apart and knees slightly bent, hinge forward at the hips. Allow your upper body to hang over your legs and clasp elbows.
It’s important to note that you should not hang from the elbows, if you have any lower back issues. Instead, place your hands on the floor or your legs for support.
Hold for 2-3 deep breaths while you gently shake, and even more gently nod your head yes. To come up, pull in your abs and gently round up one vertebra at a time.
Conclusion
It’s important to note that you should not hang from the elbows, if you have any lower back issues. Instead, place your hands on the floor or on your legs for support.
Without any equipment at all. You can do these exercises in your office, at the airport, or even in the kitchen while cooking.
