10 Stretches to Help You Wake Up

Let’s face it, you’re either a morning person or you’re not, and there’s nothing wrong with that. Except, if you’re not a morning person, you just feel grumpy and easily irritated the moment you open your eyes. Waking up feeling lousy doesn’t put you in the best mood and doesn’t set you up for a successful day no matter what you have planned. So we have 10 stretches/exercises that’ll help you wake up feeling ready to take on your day.

*For my lazy bones, some of these can be done while you’re still in bed!

 

Reminder to consult your doctor before starting any new exercises.

 

1. Cat-Cow Stretch:

1. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.
2. Inhale and arch your back, lifting your head and tailbone toward the ceiling.
3. Exhale and round your spine, tucking your chin to your chest and bringing your tailbone down toward the ground and pulling your bellybutton up.
4. Repeat for several rounds, moving with your breath.

2. Child’s Pose:

1. From the hands and knees position, lower your hips back toward your heels and stretch your arms forward, resting your forehead on the ground.
2. Hold for several breaths, focusing on deepening your breath and relaxing your body.

3. *Seated Forward Fold:

1. Sit on the floor with your legs straight out in front of you.
2. Inhale and reach your arms overhead, then exhale and fold forward, reaching your arms and hand out toward your toes or ankles.
3. Hold for several breaths, focusing on stretching the backs of your legs and lengthening your spine.

4. *Shoulder Rolls:

1. Sit or stand with your shoulders relaxed.
2. Inhale and roll your shoulders up toward your ears, then exhale and roll them back and down.
3. Repeat several times, then reverse the direction.

5. Hamstring Stretch:

1. Lie on your back with your legs straight up in the air.
2. Use a strap or a towel to gently pull your leg toward your head, keeping your knee straight.
3. Hold for several breaths, then switch sides.

5. Quad Stretch:

1. Stand with your feet hip-width apart.
2. Bend your right knee and bring your heel toward your buttocks, grasping your ankle with your right hand.
3. Hold for several breaths, then switch sides.

7. Spinal Twist:

1. Lie on your back with your knees bent and your feet on the floor.
2. Shift your hips to the right, then drop your knees to the left.
3. Extend your right arm out to the side and gaze toward your right hand.
4. Hold for several breaths, then switch sides.

8. Standing Forward Fold:

1. Stand with your feet hip-width apart.
2. Inhale and reach your arms overhead.
3. Exhale and fold forward, reaching for your toes or the ground.
4. Hold for several breaths, focusing on stretching your hamstrings and lengthening your spine.

9. Cobra Pose:

1. Lie on your stomach with your hands under your shoulders.
2. Inhale and lift your chest off the ground, keeping your elbows close to your sides.
3. Hold for several breaths, then release.

10. Sun Salutations:

If you’re familiar with yoga you’ll know that sun salutations are a series of yoga poses that flow together. They’re a great way to get your body moving and wake up your muscles. Start in Mountain Pose, then flow through several poses, including Forward Fold, Downward Dog, and Warrior I. Repeat several times, moving with your breath.