A healthy morning routine can help you reach your goals. This is a guide for how to stretch properly and avoid injuries, allowing you to get the most out of your workout.
The “morning stretch routine for flexibility” is a way to improve your health and vitality. It’s a simple stretching routine that can be done in the morning before you start your day.
Note from the editor: AoM and Mike Fitch of Animal Flow collaborated on this piece.
How did you get out of bed this morning when your alarm went off? Like a stiff-legged zombie, you probably rolled out of your blankets and lumbered and stumbled over to the lavatory.
Could you do with a bit more energy — a little more fury — in the morning? Then try taking a page from animals’ morning rituals. Most animals don’t jump out of bed and start moving right away; instead, they stretch themselves out first.
American Indians, who lived considerably closer to nature than we do, were quick to notice this and incorporate it into their own morning rituals. Ohiyesa, a Sioux tribesman, described why in a number of places in his century-old writings:
“When the Indian awakens from his slumber, he imitates his animal companions. You’ll notice that no dog gets up and goes away without stretching completely from the tip of his nose to the tip of his tail. This is a fantastic remedy for early morning drowsiness.”
“Before starting the day, the Indian must constantly awaken every fiber in his body.” When he wakes up, the first thing he does is extend every limb to its maximum length, followed by the complete body. He gets a kick out of the biggest yawns.”
Follow in the footsteps of the Sioux, who were following in the paw prints of animals, to shake off your morning sluggishness. Stretching as soon as you wake up will get your circulation flowing, relieve any stiffness or kinks that may have built over the night, and leaving you feeling supple and energized to face the day.
The following eight exercises can help you loosen up. They are made up of mobility stretches (also called mobility movements or active-dynamic stretches). You’ll be executing controlled repetitions, holding the end for no more than a second or two, rather than bringing a muscle to an end range and holding for time (as in conventional stretching). With each subsequent rep, the idea is to obtain a little more range. Mobility stretches help to provide blood and oxygen to the muscles while also lubricating the joints.
It will take around 15 minutes to complete the program. Don’t hold your breath throughout the routine (since this is a typical mistake), but do remember to breathe regularly. If you don’t have much time, simply practice a couple of the exercises, focusing on the areas of your body that are stiffest.
Stretch yourself out a bit each morning when you wake up, and you’ll be ready to take on the day!
8 Points (The Neck Mobilization)
Begin by elevating your head off the pillow just a little. Allow your head to follow your eyes as you glance to each corner of your room without shifting your shoulders. To finish one round, start with the corners of your ceiling and work your way down to the floor. Start with 10 repetitions in a clockwise direction (8 corners = 1 rep), then move to counterclockwise for another 10 total reps. Make no movements with your shoulders or torso.
Reaching to the side
Roll to one side and put your upper and lower shoulders directly on top of each other. Make a 90-degree angle with your knees and hips. Allow the upper arm to glide past the lower hand as you reach forward. Reverse the action by reaching in the other way and opening up your chest. Throughout the action, keep your gaze on the outstretched hand. This permits the head to move with the shoulder in a natural way. Throughout, make sure the knees are in touch with each other and the bed. Before rotating to the other side, complete 10 total repetitions.
Clocks for the Shoulders
Begin making huge clockwise circles with the upper arm, starting in the same posture as the preceding action. Keep your elbow absolutely straight and imagine reaching with your arm as you move around in a circular manner. Perform 10 repetitions in a clockwise direction before switching to counterclockwise. Rep with the other arm.
(Supine 90/90) Hip Rotators
Start on your back, arms outstretched to the sides, palms up. Make your feet and knees broader than your hips. Knees should be bent at around a 90-degree angle. Allow the weight of the legs to fall to one side or the other. Maintain contact with the mattress with the lower back and both shoulders. The upper knee should be just within the lower foot’s instep. For 10-15 repetitions in each direction, alternate sides.
Sit-Up Rotational 90/90
Begin in the same posture as the last exercise, but bend your elbows and pull your arms in closer to your body this time. You’ll roll on to your side momentarily before sitting up into a flexed posture over the top of your thighs while your legs drop to one side. Reverse the movement and do the same thing on the other side. Alter sides for a total of 10 repetitions in each direction.
Hamstring Rotational Kick
Lay down on your back, arms out to the sides, palms up. Your knees should be bent at a 90-degree angle, and your feet should lie flat on the bed. Consider sketching a swoosh with the traveling foot while making the action. The foot will initially descend, then swoop up to the opposing hand. As the hips rotate, the opposing leg will fall to the side. To return to the beginning, repeat the same movement in the other direction.
Rolls on the shoulders
On your bed, rise to a crawl posture with your shoulders over your hands. Perform circular circles with the shoulder blades while keeping the elbows straight. Before changing directions, do 10-15 circles.
Flexion/Extension Rocking
Push your hips back towards your heels while kneeling and lowering your head between your straight arms. Lift the hips to begin the exercise, letting the shoulders to glide beyond the wrists. Allow the feet to rise up towards the ceiling as the hips begin to sink down towards the bed. Bring your hips all the way down to the bed, tighten your glutes, and gaze up at the sky. By tucking the chin and pushing back to the start, you may reverse the action. Do 10 to 15 repetitions.
Take a look at a video of the routine.
Take a look at a video of the routine.
Mike Fitch is the president of Global Bodyweight Training and the founder of the Animal Flow and Bodyweight Athlete programs. Mike’s message as an international speaker is on mobility, skill development, and getting to know your body better. Mike may be found on Instagram as @MikeGBT.
Ted Slampyak created the illustrations.
The “morning stretch routine for men” is a morning routine that can help increase your health and vitality. This routine can be done in the morning or before bedtime.
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