Stretching routine in the morning for a good day

It is not uncommon to sleep in bad positions or to accumulate tension during the night. Thus, stretching in the morning can be a great comfort to start the day on the right foot. What stretches to do? Are they to be done in the morning or the evening? Before or after sport? Have eaten or been on an empty stomach? Together, let's build your morning stretching routine.

Why do stretches? The benefit of stretching

Why do stretching benefits benefits

Stretching has many benefits for your body, and for your mind:

You will get rid of accumulated muscle tension.

Your muscle tissues will be more flexible and elastic.

You'll help your body get started for the day, and your muscles wake up.

You will support your body to correct bad postures and relieve related pain.

You will release endorphins which will help you feel good.

In general, stretching stimulates blood circulation, facilitates sleep, and tones the body.

As you will have understood, stretching is a good way for your body to start the day, and for you, to take care of it!

Stretching: in the morning or the evening? Before or after sports?

Stretching morning or evening benefit benefit

Stretching can be done throughout the day, upon waking up, or before going to bed. However, beware of misconceptions about stretching and sport:

It is rather inadvisable to stretch just before and just after sport.

Indeed, before the effort, unless you do stretches adapted in addition to a warm-up, these could prove to be more dangerous than useful. Immediately after sport, they are also not recommended, as they block circulation to the muscle fibers, which does not help good recovery. Stretching should not be done on hot muscles.

What stretches to do in the morning for a good wake-up routine?

morning stretches

Thus, we advise you to do your stretches in the morning, to wake up your body quietly, and prepare it for a good day.

Stretches for the neck and shoulders

Let's start with your upper body, which you will have to learn to stretch gently, and without sudden movements, to wake it up.

Stretch the neck based on flexion, extension, and rotation

To stretch your neck, it is advisable to start with flexions and extensions. This means soft and slow movements which consist of putting the head forward, then back, or even to the sides. You can also do rotations and turn your head clockwise or counterclockwise to warm up your neck.

Stretch your neck using the double chin technique

Other exercises allow you to stretch the cervical area effectively, among them is the double-chin technique which consists of standing straight and pushing your chin towards your neck to reproduce the appearance of a double chin. This action stretches your neck at the base of your skull and will allow you to relieve any pain while warming up your muscles.

Trapezius stretch to relieve cervical pain

The trapezius is a muscle present at the level of the neck, which goes towards the shoulders and descends on the back. The traps are often responsible for pain and stretching them is quite simple:

morning stretching cervical neck trapeze

Stand up straight, to stretch the right trapezius, grab the right part of your head with your left hand. You will seek to (gently) pull your head to the left while lowering the right shoulder. Do the same with your right hand, on the left side of your head, to stretch your left trapezius.

You can also, while being straight, look forward, and push your head forward with both hands, pressing at the base of your skull, above the cervical.

Positions for stretching the neck and shoulders

trapeze shoulder back stretch

Several positions will allow you to effectively stretch your back, but also your neck and shoulders. Among it, we find the fact, for example, of placing yourself in front of a chair, legs straight and your body straight, then you will place your hands on the back of the chair to stretch your arms and your shoulders, horizontal. You don't have to lift one leg, but it can help you achieve a fuller stretch.

back shoulder neck stretch

You can also while standing straight (standing or lying on your back), raise your arms above your head and possibly link your hands.

You will seek to get as tall as possible by pushing your feet down and pushing your head and arms up. Remember to contract your muscles, for example, your thighs, your buttocks...

back shoulder neck stretch

To stretch effectively in several places at the same time, you can take an interest in Yoga and several positions, like this one, called the “Downward Dog” position. This position will allow you to stretch your neck, your shoulders, your back, or even your legs.

Yoga includes many positions that will help you perform your morning stretches, in a more structured and comprehensive way, in addition to its many benefits.

Stretch your back in the morning, the right exercises

Stretching can be a real relief for back pain. Stretching your back is also a real benefit in the morning, to wake up all of your muscles and tendons. There are many different stretches, whether you want to stretch your upper, middle, or lower back.