{"id":555,"date":"2021-12-15T14:56:22","date_gmt":"2021-12-15T14:56:22","guid":{"rendered":""},"modified":"2023-10-13T17:29:14","modified_gmt":"2023-10-13T09:29:14","slug":"top-morning-stretches-to-start-your-day","status":"publish","type":"post","link":"https:\/\/magazine.circledna.com\/top-morning-stretches-to-start-your-day\/","title":{"rendered":"Top Morning Stretches To Start Your Day"},"content":{"rendered":"

Many people start off their day by waking up with stiffness and pain. Morning stretches are a very healthy habit to adopt. As our lifestyles become more and more sedentary, neck and back pain is becoming more prevalent. Nearly everyone has heard about the benefits of stretching before and after a workout<\/a>, but few realize how stretching in the morning can improve their health.<\/p>\n

\u201cWhile sleeping, the muscles of our bodies can become stiff and less mobile. Stretching first thing in the morning will help prepare the body for whatever it may need to do during the day and also relieve tension and discomfort from the muscles that may be affecting one\u2019s quality of life,\u201d says TJ Mentus<\/a>, a conditioning and mobility specialist. \u201cStretching in the morning is important in order to maintain healthy joint function as well as helping the body to wake up.\u201d<\/p>\n

Additionally, a good stretching and mobility routine first thing in the morning gets the blood flowing, helps wake you up, and heightens your mental alertness.<\/strong><\/p>\n

With those benefits in mind, including the added benefit of alleviating body pain and improving posture, let\u2019s discuss how to stretch properly. In this article we\u2019ll take a look at a few morning stretches that can help you start your day on a good note.<\/p>\n

The first thing we\u2019ll discuss is the mobility required for proper stretching.<\/p>\n

\"circlemagazine-circledna-morning-stretches\"<\/figure>\n

Flexibility and Mobility<\/h2>\n

Stretching and mobility and two terms that are sometimes used interchangeably, but actually refer to two different movements.<\/p>\n

Stretching is a movement to increase flexibility. Stretching can be described as dynamic, meaning some movement is involved, or static, meaning the stretch is held for a certain length of time.<\/p>\n

Mobility, on the other hand, is a movement that incorporates both flexibility and strength.<\/p>\n

Stretching and mobility complement each other and contribute greatly to your overall fitness. A good stretch and mobility routine will increase your range of motion, improve your ability to perform other exercises and decrease the risk of injury.<\/p>\n

It\u2019s not a good idea to stretch \u2018cold\u2019 muscles, meaning muscles that haven\u2019t been prepared for activity with a proper warm-up. Stretching cold muscles can cause strains or tears. Warming up can consist of arm circles, walking, leg swings, or any other kind of light, non-strenuous movement that gets the blood flowing to muscle tissue.<\/p>\n

In order to get the maximum benefits from stretching, it\u2019s important to practice good form and to know your limits. Holding a stretch anywhere from 10 seconds to 3 minutes is a good rule of thumb. Keep your breathing even throughout the stretch.<\/p>\n

\"circlemagazine-circledna-morning-stretches\"<\/figure>\n

Stretches to Alleviate Neck Pain<\/h2>\n

TJ recommends beginning with neck CARs. \u201cA CAR(Controlled Articular Rotation) is basically moving the joint through its full range of motion. To perform a neck CAR you will start with the neck in a neutral position. Pull the chin down to your chest. The chin will be leading the neck through the stretch. Next, turn your head to the side, bringing the chin to the shoulder. From there, tilt the head backwards. Then in as big of a circular motion as you can, reach the chin up and around to the other shoulder and then sweep it back to the front, finishing with it tucked on your chest. Perform these very slowly and think about using the muscles around the neck to pull the head in this circular motion. Do 3-5 in each direction, clockwise and counterclockwise.\u201d<\/p>\n

Other neck stretches include:<\/p>\n