5 0 obj Neck Stretch – Tilt your head to the RIGHT, reaching your ear to your shoulder. This full body stretching routine pdf will stretch you entire body, prevent sore muscles, and speed up your recovery. Most of us would agree that having a healthy morning routine allows you to achieve your goals and ambitions easier and faster. Here's a full-body stretching routine to try after a workout or on your rest day. Extend through your back heel as much as you can to deepen the hip stretch and maintain balance. x�S]o�@|�_��/��}��MEPii{!�Ce9"(!4 �~��DqR*�,y��jfvv�����#�R�6-}�4��25[b�6/�/O��C�iڟ�_OK�,���`E.1��P͊��g+��u��6��'Z�G�E���GIO߷˧��w{�^�7�U��,�B�$+N^�"2X cY:m�XQJ&N����x�i��X#�yix�T����`�7!���R iE�+ݘ��#28ؔ'R�rC�S\�Q9z�|d����#g`�����G����J�Ms���I�&h��r�к��hD���%'mt��t2*�Su;�ZIM���f�G��`#���0A:c�uXH�A9S����2������}���6P������dv=�� * B[����1�n�CI�(�}����Xm,��X}�(��������y��s.:�"nMQfK����1g��dр]Ȇ)ـ�.�F9�qK4rh��}2�!��h���/������z��Wɒ�:����_aك��|`�º]�g���\ͺt目LG��zxNr�_(�? Keep your knees even as you bend your right knee back. They begin lying in your bed, and finish with your feet planted firmly on the floor – so you’re ready to take on the day ahead. Check you are not holding your breath or clenching your teeth. Everybody Stretch: A Physical Activity Workbook for People with Multiple Sclerosis By Janine Fowler, BPE ... that if I was not committed to such a self-challenging exercise routine I ... one in the morning and one in the afternoon or evening. First, make sure to do some dynamic stretching prior to doing your full body stretching routine. Quick Morning Yoga Routine - the remote yogi - […] Looking for a longer morning practice? WIN THE MORNING, WIN THE DAY! This energizing routine can work as a natural stimulant to set you up for a productive day. ��Cje�q� 8c�����C���4���}ƺ\|3��4������2��j*�J6�g'� ��)�L�I�i� %3�g��+� N�#,r�o���f~�Q{� �x���{�v;���7}����C�1���|�~�گ�� �7����+�.vO������Zk".�`, �;��U�XQN�l6tt�Zrf�*)��A���&C�f����ެ�^��e�����/9'-�]oqa��!ZFbz%���[��,^0��,V��3���~c ��X4�!^r∸яEa �>������O飺C����� �z� If you do it right out of bed, make sure you stretch more gently. There are two types of stretches – static and ballistic stretches. Stretching may affect your mind as well as body. ��5���F��l�(D����oݍEY�B�l����>�s�W�����ōF;���C���#+�\g ��V��{:��p+�?�C��n���]�]�������G�iP܊��ǵ�L���v�@M��ɮ�t]xBk�v�#�&�v�z�g���j�V��9�"����nt,�V�B����|t���8i��G�|6�ߍ�3�2%�a�+�K��8��z��� "H"��h��������{c��/�������t�2X��� 0��Gr@�����I4�IK�O'#9����M��d���|;��G�u5I�Hc,�X*0��1�� oi:��%��,�6�%��VI�$J�r �A����W��֕�K�_X��d�R�. Work Use your LEFT hand to gently add pressure by placing it on the top side of your head to increase the stretch slightly. endobj The routine takes very little time, which makes it great to do at the beginning of your workout. endobj �+�y�0� Instead of hitting snooze in the morning, wake up a few minutes earlier and get this short 5-10 minute stretch in to help start the day off right. Assume seated position in a chair with the knees apart. In theory, getting up early for a pre-work yoga class is never a bad idea—it can help to undo the tech neck, tight hips, and lower-back aches brought on by the daily grind and intensified by long st You’ll still get a nice stretch, but you’ll also strengthen your body from head to toe. Static Stretches – stretching when the position is held for a given amount of Hold each stretch for 15-20 seconds and repeat each one two to three times, especially if your muscles and joints feel tight. Assume a seated position on the floor with the legs crossed. Click here for a printable PDF of this flexibility session . Adding stretching into your weekly workout schedule is a must and key to keeping your muscles and joints healthy. Stretching is one of those things that tends to get dropped to the bottom of people’s healthy to-do lists, but adding it to your daily routine can be highly beneficial. Stretch your left arm out to the side and look towards your left hand. %��������� �Hbq�^x>�s\)�J]�����v������ѵH����@�۞x�Q��c��]o�j@U}����#�x�1F;WIw��u���͠�����T'ns��0�2;��z�=+��V1�.���{�|�伔�rRZ2@;d�L�zdW�Y �[Q�Z�w�|72y'?���3�4��{Jx?J��ß�xSZ�,/�C�_ZJZ��b,�J��0 �3�{O�(�d��^�S-���� ��������K�j��02����� Hold stretch for at least 20 seconds and repeat with right knee. Quadriceps Stretch | Lay on your side and reach behind your back and pull your foot towards your back to get a stretch in the front of your hips and thigh. Doing gentle stretches in the morning can help undo the damage caused by sitting at a desk all day and weird sleeping positions at night. •Stand with hands against wall, arms outstretched and elbows straight. The more you engage your back leg and lift up through your chest, while bending your front leg, the deeper you will feel the stretch in your hip flexor. << /Length 5 0 R /Filter /FlateDecode >> Here are eight stretches to add to your morning routine to feel strong, flexible and grounded. �� C �� B�� ? �� � w !1AQaq"2�B���� #3R�br� Stay here for 30 seconds. No notifications. One of Brannigan’s favorite stretches in the morning is the Maybe movement, a simple stretch that focuses on the neck. %PDF-1.3 /Cs1 7 0 R /Cs3 16 0 R >> /Font << /TT2 13 0 R /TT3 15 0 R /TT1 12 0 R >> Basically, these stretches will help jump start your body into action with a burst of energy. stream Flex through the RIGHT palm and think of pressing your palm towards the floor. I love the mornings. Stretches … >> << /Type /Page /Parent 3 0 R /Resources 6 0 R /Contents 4 0 R /MediaBox [0 0 768 1004] Stretch it out: The right stretching exercises combined into a stretching routine can help you loosen up your joints and muscles. �� � } !1AQa"q2���#B��R��$3br� Stretches lower leg muscles in two ways: with knee straight and knee bent. Bear in mind this is about extension, not tension, so don’t grip your muscles, but instead, squeeze your joints and extend your limbs. This routine can be done as a workout warm-up or finisher but also as a mobil-ity workout on its own. 1. Benefits: The lying torso twist stretches your hips, groin, and lower back … Overhead stretch 4 0 obj �p�' ���p�6K�c��퉥����#��})=ӈ_�\[�p�����4������c������(����ma{l�P��;#��g�)хj� �im����k�}>��ш�� � 2 endstream endobj 56 0 obj 497 endobj 57 0 obj << /Filter /FlateDecode /Length 56 0 R >> stream A quick and simple morning stretch routine. Morning Yoga Routine For Beginners. Grab my FREE printable PDF > […] Day 1 – diet and workout plans! endstream Research shows that post-workout static stretching—where you hold a pose for 10 to 30 seconds—can improve range of motion around your joints. Your morning stretch routines can help energize your body in the morning and set you up for the day. Hold the stretch for 1 minute. The routine below will take you through 10 simple stretches. This neck side stretch will loosen any tension in your neck and the tops of your shoulders from sleeping in the wrong position for too long, or perhaps from not having enough pillow cushion at night. This 10 minute morning yoga routine for beginners will help you tone, improve flexibility, lose weight, and build a strong foundation of some of the most essential yoga poses. endobj When done in a slow and focused manner, an extended stretching routine can be an excellent relaxation method and stress reducer. Keep your face passive, and your eyes soft. You can do it only 1-3 times per week or in the beginning of every workout. This is a basic yoga pose and movement that I have incorporated into my daily morning routine. << /Length 9 0 R /Type /XObject /Subtype /Image /Width 1050 /Height 591 /Interpolate Bend over, reaching your hands toward your feet. If you don’t have a yoga mat, you should be on a carpet or stable ru… Hold for a count of 10. Ensure your hips are squared and you aren’t leaning more to one side. So start your day right by taking just a few minutes each morning to stretch your major muscle groups. Hold this stretch for 1 minute and then turn over to the other side to stretch your other leg. Arch your back. Stretching Basis. Lying Breathing Exercise | 5 breaths. �讕l��M;�#O��AT�o���1�4Ҹ�e ��0�W�~i1���֍~��'�R����4�߄�k۸t�7�YJt���3�UX�u~S��[�v���q4z}ܰ�rʌ���X*z��|,��zַ���GTt�YCtc�R��Ks������i]�yܞI��xI�([�[(e8i\3�27�}�5^�4]C��l�K+[���tC�A=w��G�c�h�%��si$"h��w��*��A�֗{�Z�7�;�_���cm{n��|���s�d�UMs�ނd7; Good morning sets a tone for the rest of the day. It also calms the brain and relieves stress and fatigue, so it can be helpful for starting the day off on the right foot.Equipment needed: For all these poses, a yoga mat is a good. A good morning stretching routine to do is a movement called downward dog to cobra position for about 5 minutes. Standing feet together and hips straight, bend your right knee back and take the front of your right foot in your right hand. •Keeping your left knee slightly bent, toes of right foot slightly turned inward, step back 1–2 feet with right leg, heel, and foot flat on floor. To gently stretch your low back, perform the seated lumbar flexion exercise. 4 simple stretches over-60s should do each morning Stretching should be an important part of any exercise you do. ���� JFIF H H �� LExif MM * �i � � � O �� 8Photoshop 3.0 8BIM 8BIM% ��ُ �� ���B~�� O" �� Listen to your body When beginning any exercise program, go slowly. /XObject << /Im1 8 0 R /Im2 10 0 R >> >> 46 0 obj << /Linearized 1 /O 48 /H [ 1062 327 ] /L 508518 /E 12186 /N 14 /T 507480 >> endobj xref 46 33 0000000016 00000 n 0000001007 00000 n 0000001389 00000 n 0000001596 00000 n 0000001800 00000 n 0000002584 00000 n 0000002764 00000 n 0000002972 00000 n 0000003025 00000 n 0000003046 00000 n 0000003816 00000 n 0000003837 00000 n 0000004412 00000 n 0000004433 00000 n 0000005002 00000 n 0000005023 00000 n 0000005608 00000 n 0000005629 00000 n 0000006253 00000 n 0000007039 00000 n 0000007247 00000 n 0000007268 00000 n 0000008024 00000 n 0000008228 00000 n 0000009070 00000 n 0000009091 00000 n 0000009868 00000 n 0000009889 00000 n 0000010589 00000 n 0000010667 00000 n 0000011593 00000 n 0000001062 00000 n 0000001368 00000 n trailer << /Size 79 /Info 42 0 R /Root 47 0 R /Prev 507470 /ID[<81eb46be6ab2d0326566cbb39962550c><81eb46be6ab2d0326566cbb39962550c>] >> startxref 0 %%EOF 47 0 obj << /Type /Catalog /Pages 44 0 R >> endobj 77 0 obj << /S 210 /Filter /FlateDecode /Length 78 0 R >> stream Follow this in-bed stretch routine to gently shift your body awake, stretch out all the stiff, tight muscles, and go from cranky morning mess to prepped and ready to tackle the day. $4�%�&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz�������������������������������������������������������������������������� C Stretch your neck, which gets tense after a night of sleep. You never want to stretch cold muscles, so always do light cardio for 2 minutes to get the blood flowing and warm your muscles. Place the hands on the knees, then pull the body forward and down between the legs until a stretch is felt, and hold. Morning Stretch Routine. Bring your LEFT ear towards your LEFT shoulder. 8 0 obj This is one of the best morning stretching exercises for seniors, simply because it’s so simple. 3. The elbows must be in front of the knees on the outside of the legs. As was found in our previous article, 30 seconds per muscle is optimal and frequency of 3-7 times per week is recommended. Sit on the edge of your bed with your feet on the floor. This stretch activates your glutes, hamstrings and lower back muscles that have all been inactive during sleep. It can feel really great if you’ve slept a little “wrong” or twisted up. %PDF-1.2 %���� Neck Side Stretch. Providing you stick to the do’s and don’ts in this guide and focus on the muscles that need stretching you’ll be surprised at how quickly you feel the benefits. Breathe slowly and deepen the stretch with every exhale. 546 TYPES OF STRETCHES . Complete these quick, easy stretches in just a few minutes for a good stretch you’ll thank yourself for later. So performing this series after a morning workout or after a hot shower is optimal. 2 0 obj This restorative pose is great for gently stretching out your hips, pelvis, thighs, and spine, all of which can be a bit tight in the morning. H�\�Ir�0�O���` �'��ܛ^���}��HY2}��K�R�^X�E�Q; +�>R6�������c2K����uk����(|&�F�S�y"��9&uu� 損��oG���p��� ��=��`��H�#� . Full Body Stretch Routine Neck Stretch. Morning Stretches You Can Do In Bed. << /ProcSet [ /PDF /Text /ImageB /ImageC /ImageI ] /ColorSpace << /Cs2 14 0 R Get a detailed description of each stretch here . No phones ringing. 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And elbows straight simple stretch that focuses on the neck or clenching your teeth, you should always be.... Sure to do at the beginning of every workout downward dog to cobra position for about 5.... Because it ’ s favorite stretches in the beginning of your head to toe your weekly schedule! Joints and muscles stretch – Tilt your head to toe, go slowly yourself for later and.... Full body stretching routine to warm up tense after a morning workout or on your rest day into weekly. Be done as a natural stimulant to set you up for a longer morning practice the stretch.... Your hands toward your feet through the right way stretches in just a few each. And movement that I have incorporated into my daily morning routine the beginning of every workout day started in morning! Start your day right by taking just a few minutes for a productive day every. For 1 minute and then turn over to the side and look towards your left hand gently! 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