Start the day fit with morning stretching exercises. These are the best morning exercises.
When the alarm clock rings, do you press snooze 10 times before you drag yourself out of bed? In zombie mode, you stroll to the coffee machine to get awake at some point.
Hello dear morning person!
But it doesn't have to be. Morning exercises will wake you up and help you start the day fit!
Does it make your hair stand up when you think about early morning exercise? Your face contorts at the very thought of morning exercise?
Do not do that :) A little exercise in the morning is guaranteed not to hurt. Quite the opposite.
The best morning exercises
Immediately after getting up, we have to get going slowly.
That is, excessive stretching is not good. Do not try to force certain exercises like touching the floor with your fingertips.
7 incredible things stretching exercises do to you
Better is very gentle stretching. Morning exercises are always gentle but at the same time dynamic.
In this way, you gently get as many joints going as possible. And thus also the circulation.
Stretch back
You stretch: back, shoulders and arms
You can do this exercise while sitting or standing. It is a good first morning exercise in bed.
- Go into the cross-legged position.
- Stretch your back through and straighten it.
- Interlace your fingers and stretch your arms in the air.
- The palms of the hands point to the ceiling.
If you wish, you can bend your upper body alternately to the left and to the right.
13 Stretches your lower back will love!
Side lunge with touching the floor
You stretch: hips, thighs, calves, back, arms
A true all-rounder among the morning exercises. From the toes to the head, you stretch pretty much all muscle groups.
At the same time you improve your balance.
- Start in the straddle.
- Lean on your left side. The toes of the left leg point away from you. The heel is under the knee.
- Try to get to the floor with your hands.
- The back is straight at the same time.
Do you already know the best stretching exercises for legs?
Yoga cat and cow
You stretch: back and shoulders
In yoga you will find many good and simple stretching exercises for beginners. You can do them as part of your morning exercises.
- Start in the quadruped stance.
- The hands are under the shoulders. The knees under the hips.
- Make a cat hump. To do this, pull the shoulders and back up.
- On the exhale go into cow pose. For this you push the buttocks up and the abdomen down. You make a typical hollow back.
Simple stretching exercises that everyone should be able to do
Stretch arms backwards
You stretch: the upper back, the shoulders
Your real boon for those who have a very intense day ahead of them and have to sit a lot.
- Stand upright and open your legs about shoulder width.
- Bring your arms behind your back and cross your fingers.
- The palms are facing you.
- Build up tension while pulling the hands upwards.
Stretching exercise against the wall
You stretch: The calves
Morning exercises should always include some stretches for the legs. This makes us mobile.
- Stand facing the wall. Place your hands on the wall.
- The right leg is about 10 cm from the wall.
- With the left one you take a step backwards.
- Bend your knees a little with the front leg. So that the back leg is fully extended.
- Important: The heel of the back leg must not leave the floor.
Stretching exercises for the calves
Lateral stretching
You stretch: the lateral abdominal muscles and the arms
- You start standing upright.
- Raise the left arm in the air.
- Lean to the right.
- Move only the upper body. The hips remain stable.
- Hold the tension for at least 5 seconds before switching sides.
Hands crossed behind back
You stretch: shoulders, neck, arms
- While standing upright, bring your right arm into the air.
- Bend it and reach your hand to your shoulder.
- Important: The elbow is in line with the head and does not tilt forward.
- With your left arm, reach from the bottom to your right hand.
- Try that the hands touch each other. If you don't succeed, it doesn't matter. The important thing is the stretch.
Child's Pose - Child Creation
You stretch: back and shoulders
Finally, something mega relaxing.
- Kneel on the mat. Rest your buttocks on your heels.
- Bend forward so that your upper body is resting on your thighs.
- Stretch your arms forward and rest your forehead on the floor.
- Breathe in calmly and deeply for 5 to 10 breaths.
How to stretch your thighs properly
What to look for in morning stretching exercises
You don't have to plan much time for morning exercises. Just 10 to 15 minutes is enough. At the beginning, it is admittedly still a little difficult with the morning exercise. But after a while it gets easier.
The important thing is to develop a routine for your morning exercises. Simply make morning stretches a daily habit.
Stretch gently and do not tear your limbs. If you hold the stretch, for example, 10 seconds, you can stretch again a little after the first 3 seconds.
What morning exercise really brings
Morning exercise is good for your body and mind in more ways than one. Don't worry, just because it's called morning exercise doesn't mean you have to jog around the block or lift weights.
Morning exercises are a gentle and soft alternative to this. The exercises bring many benefits, it is worth trying.
Morning exercises advantages
- Many morning exercises you can do in bed
- You can prevent tension
- Gentle stretching exercises activate your body
- You are more focused all day and can concentrate better
- In a few minutes you have done the early morning exercise
- You improve your mobility. Morning stiffness has no chance
- Gentle stretching helps you start the day in a better mood
- The morning tiredness is quickly overcome
Hardly anyone has time for a long sports program in the morning. In addition, the muse often fails. But a little early morning exercise always goes.
The training goal of morning exercises is to feel good. You don't need excessive athletic ambition, which you definitely don't have as a morning person :)
We set flexibility, gentle awakening and better mood as goals of these stretching exercises.
Our conclusion
Morning exercises make getting up easier. Even if it is difficult at the beginning. After 14 days you will get used to this rhythm.
Stretching in the morning helps us start the day more focused and in a better mood.
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