Get it done before breakfast!
Doing these five exercises/stretches first thing in the morning will set you up for the day.
They are designed to be gentle but stretch muscles, tendons and more important still, the fascia. It will get the blood moving through the system, stimulate some endorphins to make you feel good.
You will also have the satisfaction of knowing that you have really accomplished something even before you've had breakfast - which will also release that reward hormone, dopamine.
Lie on your back, feet flat on the floor and as close to your bottom as possible.
Raise your hips as high as you can. Hold the position for a count of 5 and lower slowly to the floor.
Repeat 5 times.
You should feel a distinct stretch on the front of your thighs (quadriceps)
Begin on your hands and knees.
Exhale and round your spine up to the ceiling, pulling your abs toward your spine while simultaneously tucking your tailbone in and drawing your chin toward your chest. This part is known as Cat.
Inhale, letting your belly soften as you arch your back, lifting your head and tailbone toward the ceiling. This part of the stretch is called Cow.
Flow back and forth between the two positions five times
Go as deep and low as you can comfortably.
Keep your knees tracking over your toes (no collapsing in).
Your back should remain flat (no rounding).
Keep your chest lifted, don’t allow it to cave in.
Feet should constantly press against the ground, don’t come on to the balls of your feet.
Round the World
Stand with the legs a little more than shoulder-width apart and standing tall.
Reach with your left arm as far to your right as you can, twisting from the waist, keeping the chin up and back straight.
With the left arm leading, rotate down to reach your right foot, back straight.
Keep the movement going so your right hand sweeps past the left foot.
End with the right arm reaching as far the left as possible, head up and back straight in a mirror image of the starting position.
Reverse the procedure.
Repeat 5 times.
Reach for the Sky
Clasp the hands, palms facing out and stretched out in front of you.
Bend at the waist, keeping the legs straight an reach for your toes, palms facing the ground.
Keeping the hands together, straighten up, gradually turning the palms upwards, reach above your head as far as you can go, reaching for the sky.