Health & Beauty

How to stretch before workout and morning wake up

Psst. Stay safe, stay home, read this if it suits you.

In this hard time there are a lot of people who embrace an inactive lifestyle. The days start to be longer and sunnier so the urge to go outside is increasing drastically. Unfortunately, we have to stay safe and stay at home. Don’t worry, your daily routine will improve with this how to stretch guide which will help increase your energy levels.

More often our mornings start with the usual routine such as normal hygienic activity followed up by breakfast and coffee or tea depending on person. However, we want to add to your morning routine a couple of stretching exercises that should will help us prepare for a workout or just boost our day.

In this article you will find awesome tips for those who want to warm up as a pre-workout stretching and for those who only have limited time for their fitness activity. Once you’ve done this, then you’re good to pick up your workout water bottle and head to the gym to lift weights. Following up you will find a 5 to 10 minutes stretching activity, one that works a lot for your flexibility, boosts your energy levels, helps your blood circulation, release accumulated stress and other healthy benefits.

Work through your morning with the following stretches:

1. Butterfly stretch

Starting from a sitting down position with your legs in front of you.

Grab your soles of your feet and put them together, the knees will be bent towards the exterior of your body.

Depending on your flexibility you can hold your feet with your hands or apply pressure with both your hands on both of the knees.

Keeping your back straight, you have to linger for about 20/30 seconds in the butterfly position.

Repeat for 3 times with a rest of 20/30 seconds in between.

butterfly stretch


2. Knee to chest stretch

The sitting down position is the way to start this stretch.

You have to lay back with the feet straight and with the right or left hand grab your knee and bring it to your chest.

Remaining with your back straight on the floor you will stay with your knee brought to your chest for about 20/30 seconds.

Do the same thing with the other leg and rest for 20/30 seconds.

Repeat for at least 3 times and rest in between for the same amount of time.

stretch exercise knee to chest


3. Simple Hamstring stretch

Start your stretch exercise by sitting down with your legs straight, reaching out with your arms as far as you can.

Stay in this position for 20/30 seconds and repeat it with rest in between.

simple exercise hamstring


4. Right and left neck flexion

An easy and helpful stretch exercise that can be done for everyone and from anywhere.

It could start sitting on a chair or on a gym mattress.

The first thing to do is to pull your head with your hand on the right till you feel your neck muscles stretched.

Your body position should be straight with your shoulders relaxed and your back held straight.

You can do this even without hands and just bend your neck to the right or to the left.

Repeat this stretching exercise for 3 times and rest in between for about 20/30 seconds.

neck flexion right and left


6. Standing spine side stretch

A simple way to stretch your spine that will help release your back pain.

From a standing position bring your arms up to your head together and do not forget to keep your head straight and your feet also.

After that, bend to one side and keep there for 20/30 seconds and the same for the other side and don’t forget to rest in between each one.

stand up side spine stretch


7. Cross-body shoulder stretch

Help your back and shoulders stretch and flex them.

Stand up with your feet together and the back straight. Extend your right arm to the left and apply a small pressure and pull on it with the other flexed arm. Repeat for the opposite side.

cross body shoulder stretch


8. Cow face pose stretch

This stretch exercise will help your shoulders to become more flexible if you have stayed a lot inside stuck on a computer.

You can start this exercise standing up with your legs in normal position, not stitched together.

Cross your arms to your back and try to reach them with your fingers. Switch the left or the right depending on which one did you start with and bring one elbow up to your head and the other one near your trunk.

cow face pose


9. Double anterior shoulder stretch

An useful stretching exercise that will help your shoulders to relax.

Simple way to start it, just stand up in a straight position. With your hands clapped behind the back you have to raise them until you feel stretched. Repeat this for 3 times and don’t forget to rest in between.

double shoulders stretch


10. Standing quad

Stand up with your feet together having your shoulders relaxed and your back straight. With your left hand grab your left foot and bring it up keeping both of your knees together. Keep doing the same for the other leg. Repeat this 3 times for 20/30 seconds and don’t forget to rest in between.

stretch your legs


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One Comment

  • Alecx

    The tips in this post will be a huge help for you to stretch before workout and in the morning after waking up. This would surely mean a lot. Thanks for sharing this one out.

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