When you get up and feel as stiff as a board, the day is already starting to feel tired. Many people get up as late as possible and do not give themselves time to wake up, causing the day to start in a hurry. This is not good for your mood or for the people around you. If you take some time to stretch your muscles, you will start the day relaxed and feel much better about it. Which simple stretching exercises ensure a good start to the day?
It feels like someone is hanging on your limbs when you have to get up and your muscles feel stiff. It’s time to get up and you have to hurry or you’ll be late for work. You get up dazed and reluctant and in a bad mood. You find it difficult to be kind to your partner or children. This annoying morning ritual can simply be prevented by doing stretching exercises.
Why stretching is useful
If you set the alarm a little earlier, you will have time to do some simple stretching exercises. It doesn’t have to take much time. This is not only good for your muscles, but also for improving your morning mood. This way you can immediately clear your head. Stretching exercises also promote blood circulation, especially to the less vascularized areas such as your feet. You don’t have to warm up for it and you can just start it while you’re still in bed.
Start in bed
Lie on your back and stretch your arms above your head. Also stretch your legs and make yourself as tall as possible. This feels very nice and you may already do this automatically on weekend days when you can wake up quietly. Imagine that you are being pulled on both sides. Some people quickly suffer from calf cramps. In this case, keep your feet bent. Hold this position for three deep breaths and relax.
Ready to get up
Sit on the edge of your bed and let your upper body fall onto your thighs; you should look like a rag doll that has fallen forward from the waist down. Hold this for a moment and slowly come up again, bringing the shoulders back into the sitting position last. Look straight ahead and roll forward again. First place your head on your chest, roll your shoulders forward and then bend at your knees. Hold this for about six to eight seconds.
Get out of bed
Get out of bed and stand on your hands and knees next to the bed and try to round your back as much as possible. Just think of a cat with a high back. Repeat this movement twelve to fifteen times. This reduces tension in the body and stretches your muscles.
Then stand sideways next to the wall with your feet hip-width apart. You can use the wall as support.
Keep your legs straight and slowly bring your weight forward over your toes. Keep your heels on the ground. Then bring the weight back again and try to keep your toes on the ground. Then, with your feet flat on the floor, lean as far as possible to the left and then to the right. If this is too easy for you, try keeping your feet closer together and closing your eyes.
What is also very relaxing is if you stand up straight and stretch yourself as tall as possible. Stretch your arms up as far as you can and try to alternate reaching toward the ceiling with your fingertips. Don’t do this too quickly and repeat it several times.
Stretching the legs
Go to the kitchen or dining room and grab a sturdy chair for balance. Then bend your left knee for three seconds until your calf comes as close to the back of your thigh as possible. Hold this for a few seconds and bend your leg straight again. Then repeat this with the other leg.
Stand back up and slowly move your left leg 6 to 12 inches sideways (off the ground). Keep your knee and upper body straight. Hold this for a moment. Slowly bring your leg back down and do the same with the other leg. Once you get the hang of this, hold the chair with one hand, then with one finger, and then without hands and with your eyes closed.
Need extra energy?
If you are not fit enough after these stretching exercises and could still use a good boost, take a cold shower. This stimulates blood circulation and gives you more energy. Start the shower with warm water. After a few minutes, open the cold tap slightly. Hold this for forty to sixty seconds and repeat this a few times if you are really tough. You can then start the day fit and full of energy.
- Yoga as a relaxation tool for a better night’s sleep
- Morning person or evening person: depending on biological clock
- Getting older: what happens to your muscles
- Exercising with muscle pain: good or bad?
- Tips for relaxing in the bath: a moment for yourself