Gentle Morning Stretch Routine to Energize You for the Day Ahead

Starting your day with a gentle stretch and simple core work can make a significant difference, especially as we age. Our bodies can become stiffer, and our muscles may lose some flexibility with age. Incorporating a morning stretch routine can help wake up the body, improve circulation, prevent future injury and set a positive tone for the day. Let's explore some simple yet effective stretches that can be easily integrated into your morning routine.

Simple Stretches to Try

Neck Stretch

Gently tilt your head to one side, bringing your ear toward your shoulder. Hold for 15-30 seconds, then switch sides. This stretch alleviates tension in the neck and shoulders, which can feel tight after a long night’s sleep.

Shoulder Rolls

Sit or stand comfortably and roll your shoulders forward in a circular motion for 10 repetitions, then reverse the direction. This simple exercise loosens shoulder joints and improves posture. Good posture can lead to a decrease in back pain.

Seated or Standing Forward Bend

Forward Fold - my FAV stretch for lower back and hamstrings

While seated on the edge of a chair or standing, extend your arms overhead and then slowly bend forward, reaching toward your toes. Hold for 15-30 seconds. This stretch targets the lower back and hamstrings, promoting flexibility and reducing discomfort. Regular practice can improve flexibility in the hamstrings by over 30%, making daily activities easier.

Cat-Cow Stretch

Position yourself on all fours on a comfortable surface. Inhale as you arch your back (the cow position) and exhale as you round your back (the cat position). Repeat for 5-10 cycles. This stretch is excellent for spinal flexibility and can significantly alleviate back pain for those who perform it regularly.

Twists

Supine Twist

Laying on your back (in bed is ok!) pull one knee in towards your chest and move it across your body to the opposite side (left photo). Keep your shoulders flat. An alternative is sitting on the floor or in bed, cross your legs, put your left hand on your right knee and twist back. Hold either stretch for 10-15 secs and switch sides. This stretch is so good for the muscles around your spine and is great for detoxifying and metabolism.

Gentle Core Work

I recommend my clients do some gentle core work in the morning. Not only does it make you stronger (strong truck = strong limbs!), it helps with balance, reduces back pain, assists with mobility, movement and

Bird Dog - on hands & knees, outstretch arm and opposite leg - hold for 5 secs and switch

coordination. Consider doing a plank hold (:30-1:00), crunches (15-20, 2x), bicycles (20 total, 2x) or bird dog (20 total, 2x).

Tips for a Successful Stretching Routine

• Listen to Your Body: Pay attention to how your body feels during each stretch. If you feel discomfort, ease off or skip that stretch.

• Stay Hydrated: Drink a glass of water before starting your routine to keep your body hydrated and ready for movement.

  
  

Find a quiet space where you can focus on your stretches without distractions. Consider soft music or nature sounds to enhance your experience.

A beautiful garden setting ideal for morning stretches

The Power of Morning Stretching

Incorporating a gentle morning stretch routine can greatly benefit seniors, helping awaken the body and prepare for the day ahead. By dedicating just a few minutes each morning to these stretches, seniors can improve flexibility, reduce stiffness, and enhance overall well-being. So, roll out that yoga mat, take a deep breath, and embrace the refreshing effects of morning stretching to kickstart your day!