It should not be It may also pay dividends in that you might feel less stiff every day the more you stretch. Required fields are marked *. There are many benefits to performing a stretching routine in the morning. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse After hours of sleep, a few stretches can provide a jumpstart to your senses by increasing your blood flow. Instead of a long hold, you can also do slow, controlled movements with a short pause at the top. Sá, M. A., Neto, G. R., Costa, P. B., Gomes, T. M., Bentes, C. M., Brown, A. F., et al. 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. Raise one knee towards your chest as far as you can, and then raise the other to meet it. The best leg and body workouts will allow you to work the muscles, tissues, and fascia. Harvard Health Publishing says that, as you get older, besides your muscles shrinking, you can look forward to less fluid surrounding your tendons. There are a number of benefits associated with stretching — such as improvements in posture. Well, you can change that with the right stretching routine. So set your clock to wake you up five to 10 minutes earlier and stretch in front of a sun-filled window. 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. She is a former American College of Sports Medicine certified personal trainer and currently works as a Level 1 CrossFit coach. 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. Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy. Lie on your back with your elbow raised at shoulder height. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. 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. Your email address will not be published. Your heart rate falls, and BP reduces because of sleeping in the same position for a long time. Toronto, ON: Nelson Education. After you have done these stretches a few times, an improvement in posture will become noticeable. Benefit #2. Though mornings can be hectic, finding 10-15 minutes to run through a few stretches can help you enjoy better health. You don’t have to make it to a workout, however your body can benefit by stretching before you start your day. Return to the central position and repeat. This ultimately helps reduce tight muscles and muscle soreness. Nieman, D. C. (2011). 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. It also helps increase your blood flow and prepares your body for the day ahead. Read more: 6 Morning Stretches to Energize Your Day. If you are Looking for Benefits Of … Learn an easy and effective morning stretch exercise program. 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. Morning exercise for health benefits is numerous, including the relieve stress, increase metabolism. Dr. Bailey is also an Anatomy and Physiology professor. It can feel really great if you’ve slept a little “wrong” or twisted up. The material appearing on LIVESTRONG.COM is for educational use only. Acute Effects of Different Stretching Techniques on the Number of Repetitions in A Single Lower Body Resistance Training Session. Trying to find enough energy to make it through a long and arduous day can sometimes seem impossible. Muscle tightness might lead to imbalances and are common cause poor posture. 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… Benefits of stretching. 6 Benefits of stretching in the morning. When people begin their day one of the first things that they do is brush their teeth, wash their face, and take a shower. Other benefits to stretching in the morning can also improve your posture, reduce stress, and more. Apply gentle pressure to your forearm until a gentle stretch is felt in your shoulder. 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. Why do we stretch when we get up? Stretching loosens up your body while increasing blood flow to your muscles. The benefits of stretching in the morning include mental release and relaxation, relief from muscle tension and greater range of movement. Not only this, but you will become accustomed to these bends and … 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 … Lie on your back and lift the affected leg to your chest and grab your knee with the opposite hand. "In which case," she continues, "some simple shoulder and neck stretches could help you ease out any night-time-induced stiffness." Here we explain how and why these benefits of stretching are achieved. Repeat 10 times. It will make it easier for you to tolerate the day ahead. Reduce muscle soreness and increases your flexibility; Have you woken up just feeling sore because you slept funny or you’re getting older? Learn how your comment data is processed. Implementing a morning routine of stretches that focus on opening these muscles can be effective for loosening them up. Benefits of Stretching in the Morning. You should consider implementing a morning stretching routine to help reduce your DOMS and it can also help improve your performance during physical activities. 2020 However, as with all exercise, form is important. Sherwood, L., & Kell, R. (2010). Place your hands around your knees and pull them gently towards you until you feel a stretch in your back. Champaign, IL: Human Kinetics. and Regular stretching increases flexibility and reduces the risk for injury. Leaf Group Ltd. Stretching before bed relaxes your muscles and helps prevent you from waking up with more pain. Terms of Use For best results, use gentle stretching to warm up the body and alleviate joint discomfort. 3 Benefits of Stretching Every Morning Making stretching a significant part of your morning routine yields numerous benefits for the body and mind. You only get one body, so doesn’t it just make sense to take care of it and make the most of it? 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. Stretch In The Morning; Stretching improves your body’s agility, enabling you to get more work done in a day than you otherwise would. Clinically Oriented Anatomy (5th ed.). Lie on your back and place a long strap around your forefoot, holding the ends with your hands. The more you stretch, the more you move your muscles, and the more flexible you become. Bring movement into your stretching. Stretching in the morning is a great way to "awaken" your muscles and get them ready for the day. Lie lengthwise on a long towel roll placed along the mid-back at the most marked curvature or on a foam roller.   Incorporating morning stretches into your daily routine is a positive way to begin each day. Reach both arms up forward to 90 degrees. A combination of strengthening, balance, and stretching specific muscle groups can reduce body pain and encourage proper alignment which may help improve your posture. Keep the lower core engaged, and the head in a neutral nod. The morning after a solid workout at the gym can introduce you to a world of pain. Stretching could help you: Get your muscles ready for the day. 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. Exercise Testing and Prescription: A Health-Related Approach (7th ed.). Stretching may bring relief because this deliberate muscle lengthening increases the range of … Benefits of morning exercise: stretching and strength exercises Why do we have to do morning exercises? You may use a light weight to stretch instead. Chances are you will be amazed by the benefits that a simple stretching routine can offer. If you work out regularly you might feel the effects DOMS or delayed onset muscle soreness. Benefits of stretching include increased flexibility, range of motion, improved sports performance, injury prevention, preventing muscle soreness, improving posture and stress relief. It increases blood circulation and helps your muscles recover from your workout. Use of this web site constitutes acceptance of the LIVESTRONG.COM Lie on your back with your knees bent and your feet on the floor. Face forward, back straight and shoulders squared. 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. As you sleep, lactic acid and other fluid gather around your muscles. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. 6 Benefits of stretching in the morning and a sample stretching routine. Stretching will allow you to bend and mobilize parts of your body to the fullest. It is extremely important to stretch after you exercise. Lie on your back on either the floor or a foam roller, knees bent and head supported, arms by your side, palms up. 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. Because of these benefits, I created a morning stretching routine that helps improve the mobility of all the main joints in your body. 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. Other benefits to stretching in the morning can also improve your posture, reduce stress, and more. Increasing flexibility is done by stretching regularly. 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. Consider starting your day with a few simple stretches. Luckily, this is another area where stretching both before bed and in the morning can help out. Benefits of Stretching in the Morning. 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. Privacy Policy Taking the time to do a few stretches can help reduce your stiff/sore muscles and improve range of motion. For instance, if stretching helped you increase your range of motion, your range of motion may decrease again if you stop stretching. When you are ready to come down, slowly lower yourself to the floor, keeping your torso long. 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. Place your arms out to the side for stability. Human Physiology: From Cells to Systems, First Canadian Edition. Incorporating stretching into your daily routine allows muscles to be well circulated and ultimately healthier. Dynamic Stretching: 62 useful stretches to warm-up with before exercising, Flexibility Exercises: 21 Stretches To Help Improve Your Overall Fitness. 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. Chest and grab your knee with the right stretching routine then, when call... Of stretching every morning Making stretching a significant part of your tight hammies Physiology professor incorporating into. Increasing blood flow stretch is felt in your shoulder blades into your daily routine allows muscles be! Be more flexible in specific movements your heart rate slows this is necessary since short muscles can be while. 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