5 Morning Stretches to Improve Energy, Focus, and Agility

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We all know that getting regular exercise is one of the best things we can do, at any age, to benefit our health. Our bodies are designed to move. But what about stretching? Could starting the day with a few simple stretches be beneficial, even (or especially) on those days we can’t quite squeeze in a real workout?

The answer is an overwhelming “yes!”

There’s a reason most people don’t wake up in the morning and jump right out of bed, ready to tackle a tough fitness routine. Lying still for hours at a time can result in feeling stiff and sore first thing in the morning.

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Dr. Jasmine Toor, a board-certified physician specializing in primary care sports medicine in Baltimore, explains that there are a number of reasons for this.

“Stiffness occurs in the morning after waking up because you are starting to move after your longest period of inactivity, which is while you sleep. The muscles, joints, and fascia have very limited activity in your sleep and often get tight,” Toor told The Epoch Times in an email.

She said that stiffness can also be caused by mattresses and pillows that don’t properly support the body.

The natural effects of age-related wear and tear, which include reduced muscle mass and a loss of water content in the tendons, can also contribute to feelings of stiffness. The good news is that doing some simple stretches each morning can help increase strength, flexibility, and blood flow. They can even reduce pain, helping you function at your best both physically and mentally throughout the day.

Physical activity, including stretching, increases blood flow to all parts of the body, including the brain. This can boost mental alertness and even mood.

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“Physical activity definitely has a benefit of improving mental health; it releases endorphins and hormones such as serotonin that directly improve mood [and] decrease stress and anxiety,” Toor said.

And on those days you can’t get an actual workout in, stretching still offers some real benefits. One study published in November 2022 in the International Journal of Environmental Research and Public Health found that just 10 minutes of daily stretching can counteract the negative effects of reduced physical activity.

Stretches for Older People

Natasha Caleel, a California-based occupational therapist and corrective exercise specialist, is a big proponent of stretches, especially for older people.

“As we age, our bodies naturally experience a decline in flexibility and mobility. This can lead to stiffness, discomfort, and even pain. Stretching is an excellent way to combat these issues, helping to improve flexibility, balance, and range of motion,” Caleel told The Epoch Times.

She suggests the following stretches that are specifically geared toward older adults.

Shoulder Rolls

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These help relieve tension and stretch the muscles of the chest, neck, and upper back. Gently roll your shoulders backward while inhaling through your nose and exhaling through your mouth. Repeat in both directions.

Seated Hamstring Stretch

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Marcin Balcerzak/Shutterstock
The hamstrings can become tight with age. A seated hamstring stretch is a gentle way to improve flexibility in this area. Start by sitting on the edge of a chair with your legs extended in front of you. Reach forward, trying to touch your toes. Hold the stretch for 15–30 seconds before releasing. This can also be done one leg at a time.

Doorway Chest Stretch

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As we age, the muscles of the chest can get tight because of poor posture. Standing in a doorway, place your palm and elbow on the door frame. Slowly lean forward until you feel a stretch through the chest and front of the shoulder. Hold for 30 seconds and repeat on the other side.

Standing Calf Stretch

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Mangostar/Shutterstock
The calf muscles can also become tight and stiff. To stretch your calves, stand facing a wall or sturdy object with your hands on the wall for support. Move one foot back, keeping your heel on the ground, and lean forward until you feel a stretch in your calf. Hold for 15–30 seconds and repeat on the other side.

Figure 4 Stretch

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This targets the muscles of the hips and glutes, which can contribute to low back pain and tightness when they are weak. Lying on your back, cross one foot over the opposite knee, forming a figure 4. To deepen the stretch, bring your bottom leg toward your chest, using your hands on the back of the thigh to pull the leg closer. Hold for 30–45 seconds and repeat on the other side.

Just 5–10 minutes in the morning is enough to do a whole-body stretching routine—and just about anyone can carve that much time out of their morning. If the thought of taking 30–60 minutes to work out is overwhelming, or on those days when the motivation to exercise plummets, taking a little time to stretch can provide a gentle, effective way to care for both body and mind.

Zrinka Peters
Zrinka Peters
Author
Zrinka Peters is a freelance writer focusing on health, wellness, and education. She has a bachelor's degree in English literature from Simon Fraser University in British Columbia, Canada, and has been published in a wide variety of print and online publications including Health Digest, Parent.com, Today's Catholic Teacher, and Education.com.
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