A few gentle exercises and light stretching is a perfect way to start the day, and it only needs to take 4-5 minutes.
Any good morning routine should incorporate some light stretching and mobility.
Despite going to bed early and having a full night’s sleep, we often wake up feeling like road-kill! Plus, our muscles are cold and stiff due to a nights inactivity.
To physically (and mentally) prepare for the day ahead, it’s incredibly beneficial to get our blood circulating, and our muscles warmed up.
I’m not talking about a full blown HITT workout, just a quick, simple routine that you can do in your jim-jams or boxers, just minutes after getting out of bed.
First thing in the morning our muscles have contracted and cooled down. They are at their most vulnerable to injury at this time, so we need to ensure we don’t overdo it.
Initially my morning stretching and mobility routine consisted of a deep breath, squat and reach up to the ceiling – repeat 5 times.
To make this a little more beneficial and energising, I went looking for some YouTube videos for some inspiration.
Unfortunately there wasn’t anything that matched what I wanted to achieve.
There’s plenty of 5 minute yoga videos and 5 minute workouts, but nothing specifically for warming up your muscles and gentle stretching.
So..
I decided to create my own.
Feckin radical hey?!
My Five Minute Morning Stretch & Mobility Routine
- Squat and Reach Up
- Lying Butt Lift
- Cat Cowl (Stretch)
- Downward Dog and Forward Stretch
- Knee Lift/Twist
I aim to spend approximately 60 seconds on each movement.
Trust me, this is 5 minutes very well spent.
After completing the movements, you’ll feel better in yourself. Your muscles will have warmed up and have more oxygenated blood pumping through them, and therefore you’re less likely to injure them.
I complete my 5 minute routine after I’ve cleaned my teeth and had a nice hot shower.
Mix It Up
There’s never a ‘one size fits all’ routine. We are all different shapes, sizes and abilities.
You may have an ongoing injury or disability.
Whatever the reasons, simply find some similar movements that you can do.
I’m 100% sure my warm-up/stretch routine will constantly change as I try out other exercises – as should yours.
Don’t look for excuses why you can’t do this. Look for ways you can.
Start Slowly
Anything that takes you out of your normal, comfortable, morning routine (even though it’s definitely going to improve your life) requires a lot of repetition for it to become a habit.
I suggest you start incorporating a warm-up/stretch just once or twice a week. If you can manage twice a week, then go for every week day.
This is exactly how I’m starting (I started today!).
I intend to complete my 5 minute warm-up/stretch routine two days during the week. If I manage this for one month, then I will go for every week day.
I’m so happy that I’ve FINALLY started this! It has been looooong overdue.
Peter
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