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Morning Stretches
Ever watched a dog or cat wake up from a nap? What’s the first thing they do? S t r e t c h Stretching is like giving your muscles a long, deep, breath.
Try some of these exercises first thing in the morning. You can do some of them, like the trunk twist, the leg over , and the double leg tuck stretches, while you’re still in bed.
Then, after you brush your teeth, give yourself the treat of a reach for the sky stretch.
Trunk Twist Stretch
Starting Position: Lie on your back with your knees bent, your feet flat on the bed, and your hands at your side, under your pillow, or on your stomach. Keeping both shoulders against the bed, slowing allow your knees to fall together to one side. Go only as far as comfortable. You should feel a deep stretch across your lower back, and no pain. Let your legs stay in that position for 30 seconds or more. Repeat the stretch on the other side. Breathe evenly and deeply throughout the stretch.
  
Leg Over Stretch
Starting Position: This is essentially the same as the Trunk Twist Stretch, but with one leg. Lie on your back with your knees bent, your feet flat on the bed, and your hands at your side, under your pillow, or on your stomach. Keeping both shoulders against the bed, slowly raise one leg (keep the knee bent). When your raised leg is about waist high, cross it over your body and allow it to slowly lower toward the bed. Bend or straighten your knees as needed for a comfortable lower back stretch. Allow your leg to rest in this position for about 30 to 60 seconds. You should feel a deep stretch across your buttocks and lower back, no pain. Repeat the stretch on the other side. Breathe evenly and deeply throughout the stretch.
 
Double Leg Tuck
Starting Position: Lie on your back with your knees bent, your feet flat on the floor, and your hands at your side. Slowly bring your knees toward your chest. Place your hands on the back of your thighs and pull your upper legs into your chest. You may rest your head on the floor, or raise your head toward your knees, being careful to keep your neck and shoulders relaxed. Hold this position for 30 to 60 seconds.
Reach for the Sky Stretch
Starting Position: Stand with your feet slightly apart. Raise your arms over your head. Keeping your neck relaxed, r e a c h as far up with one arm as you possibly can (allow a slight sideways bend at the very top of the reach). Let the reach originate from your underarm. Allow your non-reaching hand to hold onto your reaching hand to help you achieve a lower arm stretch as well. You should feel this stretch all along your reaching side: from your wrist to your thighs. Also, reach overhead with one arm while the other arm reaches down at your side. Repeat the stretch on each side. Breathe evenly and deeply throughout the stretches.
 
NOTE: For a refreshing lift, Reach for the Sky throughout the day.
Modified Version: You can also do this stretch from from a sitting position. You’ll still get a terrific stretch from your waist to your wrist.
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