Flexibility Exercises For The A.M.

As we’ve conceded, many of us find ourselves nearly comatose upon arising. If that’s you, some nice and easy stretches will help get you going painlessly, even pleasantly. In addition, they can help prime you for whatever tedious tasks your day may have in store.

Stretches can be worked into your mornings without changing your routine at all. Most can even be done before you get out of bed. Get into the habit of doing the same stretches everyday upon awakening, and they will become just that: a habit that you do without having to think about it. The same is true of the shower, a place that is especially well suited for stretching since the hot water helps loosen muscles even more.

Be sure to do stretches slowly and without bouncing to avoid the risk of muscular and/or connective tissue damage. Never stretch to the point of feeling pain.

Finally, remember to breathe as you stretch

Stretching in Bed:
Even before getting out of bed you can polish off some if not all of your flexibility requirement for the day. You’ll also get your blood circulating to help get you on your way.

1) The Jackknife. Lying on your bock, bend one leg of the knee, foot on the bed. Grasp behind the knee of the bent leg and pull it as close as possible into your chest, keeping your other leg in full contact with the bed if you can. Hold the tucked position for 20 seconds, then switch to the other knee. Repeat the sequence five times.

This stretch is particularly good for loosening the muscles of the lower back, which can be especially stiff in the morning if you suffer from low back pain due to arthritis.

2) The Long Stretch. Lie on your bock with your arms of your sides, thumbs up. Tilt your pelvis until your lower bock is pressed into the bed; hold. Press your heels out and slowly raise your arms over your head to the point of comfort. Continue to breathe as you hold this position for 30 seconds. Then relax the legs, and keeping your pelvis tilted, return your arms to the starting position.

3) The Trunk Stretch. This stretch helps to increase flexibility in the upper body. Get on your hands and knees. Keeping your arms straight in front of you, slowly sit back onto your heels while pressing down with your palms. (Your head should end up lowered between your arms.) Hold for 30 seconds, breathing normally. (Tuck your pillow behind your knee crease if this feels tight.)

Stretching in the bathroom:
Many people find stretching in the shower more comfortable because of the moist heat, which soothes and relaxes stiff muscles. To get the most out of your bathroom time, try the following:

1) While brushing your teeth, slowly rotate your upper body at the hips as far in each direction as you can. Good for loosening the muscles of the lower back and hips.

2) While in the shower, stretch the muscles of your neck, shoulders, and upper back by gently tilting your head as far as you can to one side, then forward, and then to the other side. Repeat several times.

3) Shoulder rotations feel especially good under hot water.

4) When out of the shower, touch your toes (or at least get as close as you can) as you’re toweling off. Keep your legs straight and be careful not to bounce. Good for stretching the hamstrings —the large muscles at the back of the thighs.