Free Shipping on $50+

Become A Retailer ➜

Free Shipping on $50+

Become A Retailer ➜

5 Minute Morning Stretching to Start Your Day Off Right 

by Julie Zuleger

You know that feeling when you get out of bed in the morning and everything is tight? Are your joints stiff, or do you have back pain? You’re not alone. Research shows that dynamic stretching is great for the body and has many benefits.

Woman in Yellow Stretching Her Hands Up After Waking Up In The Morning
Photo by Monster Ztudio

Benefits of Stretching In The Morning

  • Increased circulation: Dynamic stretching or stretching with movement increases circulation, leading to an increased sense of well-being and reduced fatigue
  • Less musculoskeletal pain: Combining muscle compression, foam rolling, and stretching can increase flexibility around joints, reducing strain and making them less stiff.
  • Better posture: Stretching in the morning can help release fascia and muscle knots that can form over time. How we sleep can place the muscles and fascia in a shortened position, making us feel tight and stressed. 

 

Stretches We Recommend

Standing Stretch with 18” Roller

The first part of the warmup is to establish the breath and incorporate dynamic movement to warm up the muscles and tissues of the back.

Standing Stretch with Tiger Tail 18” Roller
  • Standing warm up stretch with Tiger Tail 18”
  • Stand tall with feet hip width apart holding 18” Tiger Tail at waist level (photo A)
  • Inhale lifting arms overhead (Photo B)
  • Exhale bending to the right (Photo C)
  • Inhale back to center (Photo D)
  • Exhale bending to the left (Photo E)
  • Inhale return to center (Photo F)
  • Exhale returning the arms to the waist (Photo G)

Cat-Cow Stretch

Cat Cow Stretch
  • Start in a kneeling position with hips over knees and shoulders over wrists.
  • The back is in a neutral position.
  • Inhale as you arch the back. Bring the head up and tilt the pelvis up (Photo A).
  • Exhale as you round the back. Drop the head and pelvis (Photo B).
  • Keep the core engaged during the movement.
  • Repeat 8-10 times.

Spinal Rotation

Spinal Rotation

  • Lie on the floor on your back with knees bent

  • Roll knees to the right side and then to the left side

  • Repeat movement 10 times

Stretching in the morning has many benefits and the best thing is- it only takes 5 minutes to feel great and get ready for the day.

References

Kim D, Cho M, Park Y, Yang Y. Effect of an exercise program for posture correction on musculoskeletal pain. J Phys Ther Sci. 2015 Jun;27(6):1791-4. doi: 10.1589/jpts.27.1791. Epub 2015 Jun 30. PMID: 26180322; PMCID: PMC4499985.

Sudo, M., & Ando, S. (2020). Effects of Acute Stretching on Cognitive Function and Mood States of Physically Inactive Young Adults. Perceptual and Motor Skills, 127(1), 142-153. https://doi.org/10.1177/0031512519888304

Disclaimer: This information is for general knowledge and informational purposes only and does not constitute medical advice. Consult a healthcare professional before starting any  new exercise program.

For more information on our programs or our awesome muscle care tools, visit www.tigertailusa.com or email [email protected]

Subscribe To Our Newsletter

Stay Up-to-Date!

JulieZuleger

About the Author: Dr. Julie Zuleger

Dr. Julie Zuleger has over 20 years of experience as a Licensed Massage Therapist, Certified Strength, and Conditioning Specialist (CSCS), Corrective Exercise Specialist, RYT-500 Yoga Instructor, and Human Movement Specialist. Julie promotes self-care using massage tools and stretching-based programs and teaches continuing education courses for yoga teachers, massage therapists, athletic trainers, strength and conditioning, fitness, and wellness professionals. Julie holds a PhD in Education and is the Director of Kinesiology and Education at Tiger Tail USA.

Related Posts

FREE SHIPPING

ON ORDERS $50 OR MORE

*Not applicable for shipping to Alaska and Hawaii

Quick Links

Contact Info

© 2024 Tiger Tail USA. All Rights Reserved.

Facebook-f Twitter Instagram Tiktok Youtube