All night, you slept snug as a bug. But come morning, your muscles and joints feel tight and achy. A few simple stretches after your alarm rings can ease tension and pain, boost blood flow, clear your mind and jump-start your day. And another perk? You can even do them in bed!
1. Spinal Twist
Lie on your back. Bring your right knee in toward your chest, then cross it over your body. You can use your left hand to gently push your right knee down toward the floor. Meanwhile, extend your right arm out to the side and turn your head to gaze at your fingertips. Release, then repeat on the opposite side.
2. Seated Straddle
Sit up and stretch your legs wide apart at a comfortable angle, toes pointed up toward the ceiling. Sitting tall, extend your hands out in front of you, palms flat on the floor or bed. Inhale and tighten your abs, then bend forward from your hips as you exhale. While you do so, reach your hands forward, keeping your back straight.
3. Behind-the-Head Stretch
Staying seated, roll your shoulders down and back. Reach your right arm straight up, then bend your elbow to drop your right hand down to the middle of your back. With your left hand, reach up and grab just above your right elbow. Pull gently to the left. Release, then repeat on the other side.
Hold each stretch for at least 15 to 30 seconds.
Want to Move More?
CRH offers a variety of group exercise classes at The Wellness Center at Mill Race Center.
Find more details at crh.org/wellness.
