Waking up with a sore back or a stiff neck is pretty common. But you don’t have to live with the pain and grogginess all day. Simple two-minute stretches can actually help you leave the discomfort behind and feel strong, flexible and recharged to take on anything that’s thrown at you. Here are 10 stretches that will make your mornings better in just two minutes.
1. Neck stretch: Stretching your neck will ease the tension in your head, shoulder and neck. So simply move your neck slowly from one side to another, holding it on each side for 30 seconds. Repeat this a couple of times. This will loosen your neck and shoulder muscles.
2. Front to back neck stretch: Another way to get rid of a stiff neck is to move it from front to back a few times. This will release the tension in your head, neck, hips and back. All you got to do is get your neck in front placing your chin on your chest and hold it at that position and then take it back as far as you can.
3. Upward stretch: When you’ve just woken up, this stretch will help you loosen your body muscles. So stretch your arms up high towards the sky and lace your fingers together for support. This will increase your blood flow too while elongating your spine.
4. Spinal stretch: A spinal stretch will help strengthen your back and relieve stress in the lower back. You need to lay straight and twist your back to one side. Hold the pose for a few seconds and repeat on the other side.
5. Reverse back stretch: A back stretch will help awaken you completely. For this one you will need to stand up straight and stretch your spine backwards. Place your palms on your pelvis for support and lean back from the waist. Hold it for a few seconds and spread your legs for proper balance. This stretch is beneficial for the spine and hip.
6. Seated spinal twist: This can be done on the bed itself and targets the back, spine and shoulders. When you wake up sit on the edge of the bed with legs together. Then placing one hand on your thigh and the other behind for support, twist from your waist on one side. Repeat with the other side.
7. Standing hamstring stretch: This one will require you to stand up and stretch your legs with the support of a stool or bench. It targets your hamstrings and helps increase flexibility. Stand on one leg and stretch the other with the help of a stool. Make sure the leg that is stretched is being flexed. Continue with the other leg.
8. Standing forward bend: Here you will need to stand upright and bend down to touch your toes. This stretch targets your hamstrings and lower back as it helps extend the spine. Your upper body will hang over your legs.
9. Chest release: This stretch will work on your shoulders, biceps and chest. You need to stand and hold a wall with one hand. Step forward with the same leg and turn the entire body to the other direction from the hip. So if you are using your left hand and leg for support, turn your body to the right. Hold it at that position for 30 seconds and repeat with the other side.
10. Side stretch: This stretch works on your shoulders, hands and back. You need to stand straight and take support from a wall with one hand while you stretch the other hand up high on the opposite side making a curve. Hold the pose for a few seconds and continue with the other hand.
Image courtesy: Shutterstock
More On >> Fitness
