Stretching after waking up helps relaxes tense muscles and can improve your posture throughout the day. Here’s a quick run down of popular morning stretches.
1. Knees-to-chest stretch
Lie on your back with your legs extended. Gently bring one knee toward your chest, then the other, hugging them both with your arms. Hold the position for 20-30 seconds. This can be an excellent stretch for releasing tension in your lower back and hips.
2. Upper back stretch
Sit or stand with your arms extended in front of you. Clasp your hands together and round your upper back, pushing your clasped hands forward. You should feel a gentle stretch across your upper back and shoulders. Hold for 20-30 seconds. This stretch is particularly beneficial for those who spend a lot of time sitting or using computers.
3. Child’s pose
Start on your hands and knees. Lower your hips back toward your heels, stretching your arms out in front of you. Let your forehead rest gently on the floor. Hold this pose to stretch your back, hips, and thighs while also calming your mind.
4. Neck stretch
Sit or stand with your spine straight. Slowly tilt your head toward one shoulder, keeping the other shoulder relaxed. Hold for 20 seconds, then gently switch to the other side. This stretch can help relieve tension in the neck, a common area where stress accumulates.
Remember to incorporate mindful breathing into your stretching routine. Deep, controlled breaths can enhance the effectiveness of stretches and help in calming your mind. Plus, it’s a great way to prepare mentally for the day ahead.

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