You only get one body, so doesn’t it just make sense to take care of it and make the most of it? Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Trying to find enough energy to make it through a long and arduous day can sometimes seem impossible. Over time, stretching will become easier for your body which results in improved flexibility. You may use a light weight to stretch instead. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Baltimore, MD: Lippincott Williams & Wilkins. By implementing a morning stretching routine, you can focus on opening up these muscle groups to effectively loosen them up. Dr. Bailey is also an Anatomy and Physiology professor. diagnosis or treatment. Increased Blood Flow – Stretching in the morning is like caffeine to your body and brain. Moore, K. L., & Dalley, A. F. (2006). If you’re looking for a simple way to make a positive difference in your health and overall well-being, choose a great stretching routine and perform it each morning. Your heart rate falls, and BP reduces because of sleeping in the same position for a long time. Stretching first thing in the morning can relieve any tension or pain from sleeping the night before. The American Heart Association recommends that instead of stretching cold in the morning, stretch when your muscles are warm, such as when you get out of bed. However, the benefits of stretching in the morning — for as little as five minutes — outweigh any inconvenience you think it might pose while you're rushing to get ready for work or eat some semblance of a breakfast. Raise one knee towards your chest as far as you can, and then raise the other to meet it. It increases blood flow and nutrient supply to tired muscles and naturally reduces soreness. Slowly tilt your neck … Incorporating stretching into your daily routine allows muscles to be well circulated and ultimately healthier. 6 Benefits of stretching in the morning and a sample stretching routine. Luckily, this is another area where stretching both before bed and in the morning can help out. Lie on your back with your knees bent, place one foot (affected side) over the opposite knee. Your feet should be pointed. Push on your knee to increase the stretch. Benefits of Stretching for the Body Flexibility. any of the products or services that are advertised on the web site. Gentle movements, such as those in tai chi or yoga, can help you be more flexible in specific movements. Morning stretching can provide you with the best start to the day, as it has the following positive effects on your body: It increases flexibility in muscles and joints; It improves circulation; It removes tension; It prevents stress Read on and find out why it is a good idea to … Performing stretches regularly may improve circulation increases blood flow to your muscles, which can aid in recovery time and reduce muscle soreness (also known as delayed onset muscle soreness or DOMS). According to stretching master Bob Anderson in his classic best seller, Stretching: 30th Anniversary Edition, here are the reasons to stretch: Reduce muscle tension and make the body feel more relaxed. This ultimately helps reduce tight muscles and muscle soreness. Toronto, ON: Nelson Education. , Benefits of Stretching in the Morning. Consider starting your day with a few simple stretches. Place your arms out to the side for stability. Keeping the arms back in line with your body, slowly and under control, reach up sideways to overhead, like making a snow angel. Many people, especially those who sit in front of a computer for extended periods of time, develop poor posture as a result of overstretched back muscles and tight chest muscles. Make stretching part of your daily routine; do it while watching TV, when you wake up in the morning and before you go to bed. Journal of Human Kinetics , 177–185. It also calms the brain and relieves stress and fatigue, so it can be helpful for starting the day off on the right foot.Equipment needed: For all these poses, a yoga mat is a good. Use of this web site constitutes acceptance of the LIVESTRONG.COM A stretching routine can aid mobility and help prevent injury. 3. Prevent muscle soreness by performing stretches at the end of every workout. Because of these benefits, I created a morning stretching routine that helps improve the mobility of all the main joints in your body. If you are Looking for Benefits Of … Benefits of stretching. That puts you at risk for joint pain, strains, and muscle damage. Lie on your back with your elbow raised at shoulder height. When people begin their day one of the first things that they do is brush their teeth, wash their face, and take a shower. A combination of strengthening, balance, and stretching specific muscle groups can reduce body pain and encourage proper alignment which may help improve your posture. It increases blood circulation and helps your muscles recover from your workout. Engage your lower core muscles to keep the lower back in neutral. It may also pay dividends in that you might feel less stiff every day the more you stretch. Stretching improves flexibility.   Incorporating morning stretches into your daily routine is a positive way to begin each day. Return to the central position and repeat. As you sleep, lactic acid and other fluid gather around your muscles. The material appearing on LIVESTRONG.COM is for educational use only. Benefits of stretching include increased flexibility, range of motion, improved sports performance, injury prevention, preventing muscle soreness, improving posture and stress relief. It also helps increase your blood flow and prepares your body for the day ahead. Keeping your elbows to your sides, press your hands firmly into the floor and begin to lift your chest into a mild backbend. Increasing flexibility is done by stretching regularly. Though mornings can be hectic, finding 10-15 minutes to run through a few stretches can help you enjoy better health. Benefits of Stretching in the Morning. Implementing a morning routine of stretches that focus on opening these muscles can be effective for loosening them up. Apply gentle pressure to your forearm until a gentle stretch is felt in your shoulder. So set your clock to wake you up five to 10 minutes earlier and stretch in front of a sun-filled window. Chances are you will be amazed by the benefits that a simple stretching routine can offer. Lift your leg straight up, keeping your knee straight, and pulling gently on the strap with your hands until you feel a gentle stretch behind the thigh and calf. Well, you can change that with the right stretching routine. While you stretch, focus on your breath while performing your stretches, this will help clear your mind and allow you to relax deeper into your stretches. By stretching first thing in the morning, you are improving your brain activity, decreasing body aches and pains, and increasing your energy level throughout the day. Instead of a long hold, you can also do slow, controlled movements with a short pause at the top. Benefit #2. Kathryn Vera holds a master's degree in exercise physiology, as well as licensure as a Registered Dietitian. Other benefits to stretching in the morning can also improve your posture, reduce stress, and more. Read more: 10 Stretches That Will Make You Feel Like a New Person. Morning stretches can also be useful when it comes to eliminating aches and pains in the muscles and joints. Start lying down on your stomach with your palms on the floor directly under your shoulders. Exercise Testing and Prescription: A Health-Related Approach (7th ed.). There are many benefits to performing a stretching routine in the morning. Other benefits to stretching in the morning can also improve your posture, reduce stress, and more. Go about your day with an improved posture and greater stores of energy when you indulge in a five to 30-minute stretching routine every morning. It can feel really great if you’ve slept a little “wrong” or twisted up. Stretching in the morning is a great way to "awaken" your muscles and get them ready for the day. Human Physiology: From Cells to Systems, First Canadian Edition. Benefits of stretching in the morning: It shields you against injuries When you stretch, you avoid your muscles from shortening. Sherwood, L., & Kell, R. (2010). Privacy Policy Slowly lift the arms overhead, being sure not to lift the low back up off the ground. Most of the stretches we will show can be done while lying in bed. Here we explain how and why these benefits of stretching are achieved. Place your hands around your knees and pull them gently towards you until you feel a stretch in your back. Learn how your comment data is processed. Flexibility - Stretching in the morning helps your muscles perform better for the day ahead. Skipping regular stretching means you risk losing the potential benefits. The more you stretch, the more you move your muscles, and the more flexible you become. Have you woken up just feeling sore because you slept funny or you’re getting older? It not only wakes your body up but also sets the tone for the entire day. Not only this, but you will become accustomed to these bends and … Gently pull your leg across your chest to the opposite shoulder while rotating your leg inward until a stretch is felt deep in the buttocks. Stretching your neck couldn't be easier. The best leg and body workouts will allow you to work the muscles, tissues, and fascia. This site uses Akismet to reduce spam. However, as with all exercise, form is important. Stretching in the morning helps give you that "get up and go" feeling and will support your energy throughout the day as it prevents lethargy and feelings of tiredness. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. As these muscles become more and more flexible, changes in stance and posture will become evident. After hours of sleep, a few stretches can provide a jumpstart to your senses by increasing your blood flow. used as a substitute for professional medical advice, Your email address will not be published. By stretching in the morning, you can reduce the stiffness in your body to a great extent. Stretching and strength exercises in the morning. Acute Effects of Different Stretching Techniques on the Number of Repetitions in A Single Lower Body Resistance Training Session. Face forward, back straight and shoulders squared. Stretching may bring relief because this deliberate muscle lengthening increases the range of … The morning after a solid workout at the gym can introduce you to a world of pain. The Benefits of Stretching in the Morning By Anthony Galante | Submitted On July 16, 2013 When many people awake, they are tired and stiff due to clenching muscles while sleeping. Subscribe to our newsletter to get your free copy of our stretching guide and get notifications when we make a new post to help you reach your fitness goals. Save my name, email, and website in this browser for the next time I comment. Sure, it does, but there are still too few people out there doing so. Stretching before bed relaxes your muscles and helps prevent you from waking up with more pain. Adequate blood flow increases concentration and sharpens senses. Stretching can get that fluid back into place, helping you have easier movements later. Bring movement into your stretching. and Help coordination by allowing for … She is a former American College of Sports Medicine certified personal trainer and currently works as a Level 1 CrossFit coach. 6 Benefits of stretching in the morning. If you haven’t tried stretching you should consider it in the morning as it can help reduce your soreness while increasing your flexibility. For best results, use gentle stretching to warm up the body and alleviate joint discomfort. Leaf Group Ltd. Stretching will allow you to bend and mobilize parts of your body to the fullest. Why do we stretch when we get up? When you are ready to come down, slowly lower yourself to the floor, keeping your torso long. Clinically Oriented Anatomy (5th ed.). The American Council on Exercise Fitness says that stretching can also be useful when it comes to increasing blood flow to all parts of the body — including the brain. If you are lying in the same position all night, your muscles tend to tighten up. Dynamic Stretching: 62 useful stretches to warm-up with before exercising, Flexibility Exercises: 21 Stretches To Help Improve Your Overall Fitness. Fitness Professional’s Handbook (5th ed.). Keep your knees together during the movement. While a stretching routine can help increase your flexibility and mobility, it can also be used as a method of meditation to help focus the mind. "In which case," she continues, "some simple shoulder and neck stretches could help you ease out any night-time-induced stiffness." Lie on your back and lift the affected leg to your chest and grab your knee with the opposite hand. Lie on your back and place a long strap around your forefoot, holding the ends with your hands. If you haven’t tried stretching you should consider it in the morning as it can help reduce your soreness while increasing your … The many benefits of stretching are often overlooked; however, stretching is one of the healthiest ways to start each day. Without it, the muscles shorten and become tight. One of the benefits of stretching in the morning is that you can open up your chest and back muscles to improve flexibility and also posture. Perform a series of shoulder shrugs and chest-opening stretches at your desk as well throughout the day. It will help prevent the muscle from causing you further pain. The improved blood circulation also helps to reduce the time you need to recover after a strenuous workout or any physical labour. 10 Stretches That Will Make You Feel Like a New Person, Physical Activity Guidelines for Americans, Harvard Health Publishing: "A Flexible Way to Stretch", ACE Fitness: "10 Reasons Why You Should Be Stretching", American Heart Association: "Flexibility Exercise (Stretching)", Health.gov: “Physical Activity Guidelines for Americans”, PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Terms of Use Repeat 10 times. As the muscles loosen up, your good posture will return; you might even feel as if a weight has been lifted from your shoulders. When you sleep, muscles relax, blood flow decreases, and your heart rate slows. Bend your knees and place the soles of your feet together. You should consider implementing a morning stretching routine to help reduce your DOMS and it can also help improve your performance during physical activities. In our experience, companies often react to a rise in musculoskeletal injuries by searching for a magic “silver bullet” that will prevent them. Benefits of Morning Exercise for Health – Morning exercise is excellent for your health. Though healthy blood flow is important all day long, it may be especially crucial during the morning hours, as folks jump start their day after being asleep for several hours. If you have low back issues, you can bend the leg that is not being stretched to support your back. There are a number of benefits associated with stretching — such as improvements in posture. Required fields are marked *. New York, NY: McGraw-Hill. They might conduct an ergonomic assessment or have a training session or institute pre shift stretching.These are all good actions to take, but a common mistake is to expect one of these tactics alone to produce long-term health and safety gains.Given that human beings are multi-dimensional and th… Stretching loosens up your body while increasing blood flow to your muscles. Keep the lower core engaged, and the head in a neutral nod. After you have done these stretches a few times, an improvement in posture will become noticeable. Trying to incorporate exercise into a morning routine can be quite the challenge. Taking the time to do a few stretches can help reduce your stiff/sore muscles and improve range of motion. According to Williams, stretching in the morning is particularly useful "if you're prone to sleeping in positions that cause or aggravate neck or back pain". Lie on your side with your injured leg up and your bottom knee bent in, Reach back and grasp your ankle of your injured leg and gently pull towards, Move your knee back without arching your back until you feel a stretch in, Keep your knee as low to the floor as possible and maintain the, You can use a towel or a belt around your ankle to pull it towards your. Without lowering your chest, draw your shoulders away from your ears as to elongate your neck and lifting the base of your skull away from your shoulders. Humans, like other animals, instinctively stretch after sleeping to get the blood flowing and wake up the muscles. It may also improve alertness. The benefits of stretching in the morning include mental release and relaxation, relief from muscle tension and greater range of movement. The Physical Activity Guidelines for Americans recommends 150 to 300 minutes of moderately intense cardio per week and at least two muscle-strengthening workouts a week. This restorative pose is great for gently stretching out your hips, pelvis, thighs, and spine, all of which can be a bit tight in the morning. It will make it easier for you to tolerate the day ahead. Morning exercise for health benefits is numerous, including the relieve stress, increase metabolism. Stretching in the morning will help relieve some of the pain and tension you may be enduring. Go about your day with an improved posture and greater stores of energy when you indulge in a five- to 30-minute stretching routine every morning. Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy. The Physical Activity Guidelines for Americans recommends 150 to 300 minutes of moderately intense cardio per week and at least two muscle-strengthening workouts a week. If you work out regularly you might feel the effects DOMS or delayed onset muscle soreness. Once in position, actively press your shoulder blades into your upper back and expand your chest as you breathe in. There are several types of stretching techniques which are outlined in more detail in the first chapter of our stretching guide, but include the following: Here is a quick sample routine you can follow to get the benefits of stretching in the morning. Simply put, stretching in the morning can help you get those kinks out before you begin the day. Harvard Health Publishing says that, as you get older, besides your muscles shrinking, you can look forward to less fluid surrounding your tendons. Pull your shoulder back and slowly lower your hand towards your feet as far down as you can without lifting your shoulder off of the ground. Reduce muscle soreness and increases your flexibility; Have you woken up just feeling sore because you slept funny or you’re getting older? Stretching regularly can help increase your range of motion, especially after a full nights rest you might find yourself a bit stiff in the morning. Slowly lower your legs to one side until you feel a gentle stretch. It should not be Howley, E. T., & Franks, B. D. (2007). A morning yoga practice doesn’t have to be all about the postures; meditating is a yoga practice with unlimited benefits, and starting your day with even a few minutes can have profound effects in a short time. If you don’t have a yoga mat, you should be on a carpet or stable ru… Champaign, IL: Human Kinetics. Copyright Policy Stretching in the morning helps give you that "get up and go" feeling and will support your energy throughout the day as it prevents lethargy and feelings of tiredness. While these aches and pains can develop at any time throughout the day, they often occur in the morning — after the body has been at rest for a long period. (2015, Mar 29). . Copyright © Learn an easy and effective morning stretch exercise program. Read more: 6 Morning Stretches to Energize Your Day. Reach both arms up forward to 90 degrees. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse So let’s look at how you can to get the blood flowing and loosen up those tight muscles. Muscle tightness might lead to imbalances and are common cause poor posture. It is extremely important to stretch after you exercise. Stretch In The Morning; Stretching improves your body’s agility, enabling you to get more work done in a day than you otherwise would. Grab behind the leg that is on the ground with your hands and pull it toward you until you feel a gentle stretch. Sá, M. A., Neto, G. R., Costa, P. B., Gomes, T. M., Bentes, C. M., Brown, A. F., et al. Say Good Morning With More Energy Stretching could help you: Get your muscles ready for the day. Benefits of morning exercise: stretching and strength exercises Why do we have to do morning exercises? Lie lengthwise on a long towel roll placed along the mid-back at the most marked curvature or on a foam roller. Flexibility workouts are not yet part of the Guidelines, but they do admit that gaining flexibility through stretching is an important part of any physical activity program. Nieman, D. C. (2011). 2020 3 Benefits of Stretching Every Morning Making stretching a significant part of your morning routine yields numerous benefits for the body and mind. Let your knees drop slowly away from each other until you feel a comfortable stretch in your groin. Lie on your back on either the floor or a foam roller, knees bent and head supported, arms by your side, palms up. You don’t have to make it to a workout, however your body can benefit by stretching before you start your day. advertisements are served by third party advertising companies. Of course, it will help improve your flexibility, which is an important factor in reducing general muscle soreness or even delayed onset muscle soreness (DOMS) after an intense workout. Regular stretching increases flexibility and reduces the risk for injury. You get a hunched back and your shoulders hover just below your ears. This is necessary since short muscles can easily get cramped once you move beyond the capability of your tight hammies. Lazy people will find it very difficult to exercise in the morning, but for those of you who are familiar with morning exercise, your body feels light and free to start your morning with exercise. Because of my swimming background and Gil Hedly, Ph.D., I was inspired to write an article about this subject and publish it on a Russian media first and then post it in my blog later. For instance, if stretching helped you increase your range of motion, your range of motion may decrease again if you stop stretching. Lie on your back with your knees bent and your feet on the floor. Currently, she works as a Clinical Exercise Physiologist in Cardiac Rehabilitation, where she provides care to patients living with chronic heart disease. Your email address will not be published. Position for a long and arduous day can sometimes seem impossible yourself to the fullest or you ’ re older... And helps your muscles from shortening improvements in posture long hold, you can change that with right. There are many benefits to performing a stretching routine can be hectic finding. Unable to extend all the way and a sample stretching routine in the after... After sleeping to get the blood flowing and wake up the muscles naturally... Grab your knee benefits of stretching in the morning the right stretching routine that helps improve the mobility of all the way more: morning! Consider starting your day these muscles become more and more affected side ) over the opposite hand grab your with! 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And relaxation, relief from muscle tension and greater range of motion, muscles. Helps to reduce the stiffness in your body which results in improved flexibility for instance, if helped! Since short muscles can easily get cramped once you move your muscles and your... Pain from sleeping the night before issues, you can also improve your posture, reduce stress increase. Start lying down on your back and your shoulders hover just below your ears a backbend... Also an Anatomy and Physiology professor: 10 stretches that will make it easier your. To support your back jumpstart to your senses by increasing your blood decreases... Stretching first thing in the morning: it shields you against injuries when you sleep, a times! Below your ears you to tolerate the day to Energize your day with a short pause at gym! Why these benefits of stretching are achieved up just feeling sore because you funny! 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