Have you ever woken up in the morning feeling stiff, stiff, or a little sore? Whether you went for a run the day before or slept in a certain position and feel sore, it’s time to start exercising in the morning. Practice can help relieve some of the pain.
pilates instructor liz patient He says completing a three-movement sequence in the morning can increase your range of motion and help you relax, especially if you suffer from DOMS after a strenuous run.
“If you wake up feeling like the Tin Man, the best thing you can do for your muscles is to warm them up and move them as soon as possible,” says Patient. “This increases your range of motion throughout the day.”
Although Patient created this routine specifically for runners, she says anyone can benefit from these stretches.
3 movement mobility routine
Patients are encouraged to aim for 6 to 8 repetitions of each exercise with unilateral movements.
“If you have time and are feeling especially stiff or tense, there’s always more you can do,” she says.
This move and its benefits are:
- Breasts growing or falling
Benefits: Patients say this stretches the chest, front of the hips, back, and hamstrings (muscles in the back of the thighs). - Walkout to Downward Dog
Benefits: According to patients, this movement stretches the hamstrings and calves while also increasing mobility in the shoulders, ankles, feet, and back. - lunge and rotation
Benefits: Pilates instructors say this move targets your hip flexors while working your back, shoulders, feet, and ankles.
Benefits of completing mobility exercises in the morning
Doing some physical exercise in the morning can help relieve muscle tension and give you a positive start to your day.
“Stretching first can help regulate your circadian rhythm.” [your body’s internal clock, which governs your sleep-wake cycle]the quality of my sleep at night improves,” explains the patient.
According to patients, stretching increases blood flow, which also increases the supply of oxygen and nutrients to the muscles, which can aid recovery after exercise.
It can also improve your mental health. “Exercising in the morning triggers the release of endorphins, dopamine, and serotonin, often referred to as the ‘feel-good hormones,'” patients say. “This natural chemical stimulation improves your mood and mental clarity for hours. It helps you feel more alert, better focused, and more productive.”
If you want to stick to a longer routine, try these beginner yoga stretches when you first wake up.
buy yoga mat
You don’t need much equipment to perform this routine, but practicing on a mat can improve your grip during downward dog. All of the recommendations below are from our guide to the best yoga mats.
