The 5-Minute Morning Stretch

By Team Beachbody

One of easiest steps we can take towards feeling better is a quick little stretch each morning. This daily warm-up does much more than just loosen you up, it helps you recover better from the previous day's toil and prepares your body for the day ahead. While you sleep your body repairs damaged muscle tissue, which will perform better if it's loosened up prior to use. Stretching in the morning is similar in importance to stretching after your workout. It will oxygenate your muscles and your brain, which adds a positive kick-start to your day.

You can begin this before you even get out of bed. Start by taking a few deep breaths, then raise your arms over your head, point your toes, and stretch out your body. Hold each position about 30 seconds. Alternately bring each arm over your head then drop your hand down to the opposite ear. Keep all of these movements slow and easy, don't try and really stretch out, just move. Next, lying on your back, slide your feet up, raising your knees. Drop your knees to one side, and then the other. Then pull your knees to your chest and give yourself a hug. Put one leg out straight while holding on to the other and bring your head outside of the knee, then switch legs. Take a few relaxing breathes and get out of bed.

Now lean your arms against a wall. Drop one leg back and press your heal towards the floor, stretching out the calves—switch legs. Finish up with a Sun Salutation. Standing with your feet on the floor, bend your knees (remember, it's morning and we aren't trying to maximize these stretches) and drop down onto your hands and get into downward dog (hands and feet both flat—or as flat as you can—with your body in an inverted V). Then move into upward dog (arms straight, back arched, looking slightly up, toes pointed with the tops of your feet on the ground). Then it's back to upward dog. Now walk your feet up towards the hands with the knees bent. Then straighten the knees and hang the arms in front of your body, stretching the hamstrings. Keep this easy and relaxed. Don't push or try and stretch beyond what seems easy. Then straighten the arms, keep your back straight, and bring your arms up over your head, clasping the hands lightly together at the top, looking up toward your hands. Take a few deep breathes, relax, and start your day.