10 stretches to do at home every morning

Giving attention to the body is essential to keep it healthy. There are multiple ways to do this, but stretching represents a type of activity essential to improve the condition of the body.

It is best to follow a stretching routine to do at home each morning. On the other hand, before starting to do any type of exercise it is essential to do stretching to avoid any injury and have a better performance.

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10 stretches to do at home every morning

Stretching daily through a good routine is a great step to take care of yourself. There are many stretches to do at home each morning, and this article presents a proposal suitable for everyone.

It is an excellent way to give vitality to our body, which many times we do not move enough during the day. On the other hand, it is very useful as a warm-up to prepare the body for exercise.

1. Neck rotation

Starting with a neck rotation is ideal to begin stretching.. You have to stand with your back straight and your feet slightly. They should not be opened too wide, they should be at shoulder height.

With your hands at your waist and starting with your head upright facing forward, you have to turn your head to the right and stretch well but without hurting yourself. You have to hold the position for two seconds and then turn to the other side. With 2 sets of 10 rotations it is more than enough.

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2. Stretch the arms

Stretching your arms is ideal to give them strength and flexibility. This exercise is very simple but necessary to start the stretching routine at home. The initial posture is to stand with your back straight and feet slightly apart, without exceeding the height of the shoulders as in the previous case.

You have to start by bringing your arms forward horizontally in parallel. Then you have to hold the hands, keeping them stretched out and bring them up, respecting their natural posture until the hands touch up. Then you have to hold the posture for a few seconds to finish this good stretch to do at home every morning.

3. Shoulder and arms

Stretching shoulders and arms helps prevent injury during exercise routine. To start with the shoulders you have to continue standing and bring the arm stretched out in front of the chest, supporting it with the hand of the other arm. Then you have to repeat with the other arm in 2 sets of 10 repetitions.

Before starting the second series, it is convenient to stretch your arms. From the same standing position, one of the arms must be stretched upwards. Then you have to flex it to bring your hand behind your back. You can help with the other hand and hold the position for a few seconds.

4. Dorsal

With this arm lift you feel like working the entire side, from the arms to the legs.. This type of stretching works in two areas at the same time. You begin by standing with your back straight and your legs spread beyond shoulder height.

Being in this position you have to raise one arm upwards. Then you have to bring it to the lower area on the opposite side slowly until you reach the ankle, the foot or whatever else you can reach without hurting yourself. Finally, you have to hold the posture for a few seconds and perform with the other arm.

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5. Hips

You can also do a hip stretch. To perform this warm-up it is required to lie / or face up on a firm and smooth surface. With the legs fully extended, begin by bending one leg forward, bringing the knee to the chest.

Without taking the arms off the ground, turn the trunk to bring the bent leg over the other leg, it should feel like the hips and lower back are stretched. Two sets of 15 seconds are enough for this hip stretch to be effective, being one of the best stretches to do at home every morning.

6. Back

This back stretch even helps fight fatigue. It should also be done on the ground, and the starting position is while crouching. Knees and hands should be touching the ground. Then, from this position you have to bring your hips back to lean on your heels.

The head should go down to stretch the arms forward, and the forehead and hands should touch the ground. When it is done it feels like the back, hips, lower back and shoulders stretch and lengthen. You have to hold this posture for a few seconds and return to the initial posture.

7. Psoas

Between the lower back and the legs is the psoas, which must also be stretched. This stretch to do at home each morning is simple and efficient. While standing, take a very large step until your knee is at 90 °, while the other leg goes back.

The back must remain straight, the hips back, and the posture must be maintained without losing balance or leaning forward. You should hold the pose for about 10 seconds and switch legs. Two repetitions and a time of 10 for each leg is sufficient.

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8. Spinal twist

This is another special stretch for the spine.. To start you have to lie / or face up on your back on a firm surface. Then you have to turn on the hips and bring the legs together to the same side with the knees bent.

Once in this position on the side, the arms are opened in a cross. One rests on the ground, while the other is carried upward by slightly turning the torso. You have to hold the posture for a few seconds and change sides.

9. Arm and side

With the arm and side stretch you feel the stretch in your legs and arms. This type of stretching works two areas at the same time. You begin by standing with your back straight and your legs spread beyond shoulder height.

Being in this position you have to raise one arm up and bring it down from the opposite side. It should be done slowly until the ankle, foot, or whatever else can be reached without hurting yourself. You have to hold the posture for a few seconds and perform the exercise with the other arm.

10. Abdomen

The abdomen also requires stretching prior to intense exercise.. To perform this stretch, you must lie down on a smooth and firm surface that is completely stable.

Starting with your back and legs completely straight, you have to bring your head back by hunching your back and standing up supported by your arms.

At the same time the abdomen is raised off the ground as much as possible without hurting yourself. Hold the position for at least 15 seconds and then return to the original position. Ideally, repeat it five times.

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Bibliographic references

• Behm, D.G., Blazevich, A.J., Kay, A.D. and McHugh, M. (2016). Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab (Systematic review), 41 (1), 1–11.

• Cooley, B. (2007). Flexibility. A smart way to stretch and strengthen your body. Badalona: Paidotribo.

• Marés, E. (2007). Stretching L'Hospitalet de Llobregat: Editorial Hispano Europea, S.A.