Stretching: Cat-cow pose is a great stretching exercise to practice in the morning
It's not always simple to get yourself out of bed and go in the morning. You could notice that some days you wake up feeling drained, achy, and tense. This could be because you didn't do as much physical activity during the day or spent too much time working on your laptop.
Stretching, along with other regular types of exercise, may help you unwind, improve your flexibility, lessen lower back discomfort, and manage a few other health concerns, according to some research. In this article, we list the best stretching exercises you should add to your morning routine to give your day the best start.
5 stretches to add to your morning routine to kickstart the day:
1. Cobra stretch
- Lie on the floor, face facing the ground
- Now, place your palms on your sides and slowly lift your torso
- At this point, the only body parts touching the ground should be your palms and lower body
- Hold this position for 30 seconds and release
- Repeat 3-4 times daily
2. Downward-facing stretch
- Lay flat on the ground facing the floor
- Slowly lift your torso and form a mountain-like structure with your body
- Your palms need to be farther apart and reaching outwards (in comparison to your shoulders)
- On the other hand, your feet need to be placed next to each other
- At this point, the only body parts touching the ground should be your palms and feet
- Your face needs to be facing inwards and downwards, at the same angle as the arms
- Your body must form a triangle (your hands, hips, and feet being the corners)
- Hold this position for a few seconds and repeat 10 times at least
3. Seated forward bend stretch
- Sit straight with your legs folded
- At this point, your feet are supposed to be facing upwards
- Now, slowly bend your torso forward on the floor
- At this point, your arms should be extending forward as well, as far as possible
- Your face should also be facing the floor as well as your palms
- Your calves, forehead, and palms should all be touching the ground in this position
- As it only stretches your body and is a resting pose, it provides comfort and relaxation
- Hold this position for 10-15 seconds and perform 4-5 sets daily.
4. Seated forward fold stretch
- Sit straight in your legs straight in front of you
- In this position, your feet's soles should be facing front
- Slowing bring your torso closer to your legs and as far as possible
- You can use your hands to hold your feet, this may increase how far you can reach
- In this position, your stomach and chest are supposed to be touching your thighs
- Your face can be facing the front or towards the legs, whichever may be comfortable
- Hold this position for 10-20 seconds and sit back up
- You can repeat it a few times based on your convenience
5. Cat-cow stretch
- Get on your knees and hands (How you would imitate a four-legged animal)
- Lift your back upwards, forming a mountain-like structure
- While you do that, make sure you push your face inwards, looking at your own torso
- Now, push your back inwards, forming a 'U' position with your back
- While you do that, look towards the ceiling
- Repeat mountain motion with face inwards and then ‘U' structure with face upwards for a minute
- Do not speed up, In fact, you are advised to switch positions slowly and gradually
Add these stretches to your morning routine to improve moods, blood circulation, flexibility, and various other functions.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.