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.
“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.
Physical activity, including stretching, increases blood flow to all parts of the body, including the brain. This can boost mental alertness and even mood.
“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.
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.
Shoulder Rolls
Seated Hamstring Stretch
Doorway Chest Stretch
Standing Calf Stretch
Figure 4 Stretch
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.