Stretches to Start the Day

Are you one of those people who pops out of bed in the morning and jumps right into your day? Or are you one who lays in bed for a while, checks the weather, and plays on your cell before you slowly rise?

Either way, there's something you should be doing before you arise that you probably aren't: STRETCHING.

The benefits of full-body stretching before you ever put your feet on the floor are numerous. In fact, stretching:

— Loosens up stiff muscles

— Increases flexibility

— Relieves arthritis and sciatica

— Promotes circulation

— Improves digestion

— Reduces injuries

— Improves posture

— Reduces stress

If you feel stiff upon waking… if you hobble those first steps toward the bathroom… if your knees hurt… if your head throbs… take 10 minutes before getting out of bed to do the following stretches. This can make you feel so much better!

Look to the Side

This simple stretch will work the stiffness out of your neck, often eliminating morning headaches and reducing stress in your shoulders.

— Move your pillow and lie flat on your back.

— Laying your arms out to the side in a "t" position, gently turn your head to the left as far as you can, holding it for 5 seconds.

— Then slowly turn your head to the right in the same manner, also holding for 5 seconds.

— Repeat this stretch 3 to 5 times and feel the stiffness dissipate.

Full-body Stretch

— Still flat on your back, scoot down so you can raise your arms above your head without hitting the headboard.

— Take a deep breath, reach your arms straight over your head.

— Bend your hands backward and "push" your palms up and away.

— Simultaneously, point your toes down and push them down and away, keeping your knees straight.

— Hold this stretch for 5 seconds, then release, exhale, and relax.

— Repeat this stretch three times.

Full-body Stretch

— Still on your back, stretch your arms out to either side, palms resting on the bed.

— Bend your knees to pull your heels toward you as far as you can.

— Without moving your upper body, roll your hips to the left and drop both knees to the bed for five seconds.

— Bring them back to center, then roll your hips to the right and drop your knees to the right for 5 seconds.

— Repeat 5 times.

This stretch works wonders for your circulation.

Figure Four Stretch

— Still on your back, slide your right foot up toward your body.

— Next, place your left foot on your right knee, elevating the left knee.

— Stretch your left knee downward for a count of 10.

— Repeat 3 times.

— Switch legs and follow the same directions.

This stretch loosens your leg muscles and aligns your lower back.

Seated Toe Touch

— Sit up in the middle of the bed, keeping your legs straight.

— Inhale deeply. As you exhale, slowly slide your hands down your legs toward your feet until you reach your farthest point.

— Drop your neck down and let it hang.

— Hold to a count of ten, then slowly raise your body upright.

— Repeat 3 times.

This is especially beneficial for unlocking your hamstrings and pelvis.

Rise and Shine

— Sit upright on the side of the bed, feet flat on the floor.

— Bend forward, hanging your head and arms down toward the floor, rounding your shoulders over your knees.

— Let the weight of your torso hang there for a count of five.

— Repeat 3 times.

This final stretch elongates the spine and delivers oxygen to the brain to help wake you up.

Keep this list on your bedside table until you commit them to memory. These six stretches will wake up your body and brain and help you rise and shine with more energy and bounce to your step!