Morning Stretches for Men – 10 Stretches to Help Kick Start Your Day
Lying down for long periods, as you do throughout the night, can cause muscle tension and muscle stiffness. Stretching first thing in the morning increases blood circulation in the body and relaxes any tense muscles.
Regular stretching releases endorphins giving you a mood boost for a positive start to your day. It is also good for your emotional, mental, and physical health.
10 Morning Stretches for Men
Below are 10 morning stretches for men to help you get your day started on a good note. All you need is a yoga mat and 10-15 minutes. If you don’t have a yoga mat, you can use your carpet or a soft blanket for the stretches that require you to lie down or sit up.
To avoid injuries, stretch to the point of mild discomfort but not to the point of pain. You could combine these 10 stretches to create an energizing morning stretching routine. Ensure to take deep breathes in each stretch; it will leave you feeling more energized and rejuvenated.
Lying Full-Body Stretch
The lying full body stretching exercise is rejuvenating and energizing. It lengthens all your major muscles and increases blood and oxygen flow throughout your body and helps tight muscles.
How to
- Lie down on your back
- Bring your feet together and extend your hands past your head
- Take a deep breath in and stretch your hands and feet as far as you can
- Allow the entire length of your body to lengthen and release any tension fully
Happy Baby Pose
Some men will find this one is a weird stretch to do before a morning workout. However, it offers me numerous benefits as it deeply stretches the inner thighs, hip flexors, glutes, hamstrings, and lower back.
How to
- Lie on your back and bend your knees towards the chest.
- Either reach for your shins or sides of your feet with your hands.
- Straighten the lower part of your leg so that your knee forms a right angle.
- Keep your head and the entire back on the ground. Hold for at least 30 seconds.
Neck Stretch
This stretch will release tension around your neck.
How to
- Sit upright with your legs crossed or stretched forward.
- Rest your hands on your thighs.
- Tilt your head to your right, allowing the left side of your neck to stretch. Hold for 10-15 seconds.
- Tilt your head to your left, allowing the left side of your neck to stretch. Hold for 10-15 seconds.
- Tilt your head to the front allowing the backside of your neck to stretch. Hold for 10-15 seconds.
- Tilt your head to your back, allowing the left side of your neck to stretch. Hold for 10-15 seconds.
Seated Side Bend
The seated side bend will stretch the sides of your upper body.
How to
- Sit upright with your legs crossed or stretched forward
- Place your right hand on the ground next to your right hip
- Reach your left hand up, straightening it past your head
- Lean towards the right side and reach your left hand towards the right side
- Hold for 15-30 seconds and then switch side
Torso Release
This exercise stretches the arms and the torso.
How to
- Stand with your feet hip-width apart
- Raise your right hand over your head and bend your elbows towards the back.
- With the tips of your fingers, reach for the space between your shoulder blades
- Place your left hand on the right elbow
- Gently exert some force on the elbow to enable your right hand to reach further down on your back
- Hold for 20-30 seconds
- Switch sides
Lower Back Stretch
This position primarily stretches your chest and lower back. It also stretches the hamstrings, quadriceps, and calves.
How to
- Stand with your feet hip-width apart
- Place your hands on the lower back with the palms facing upwards
- Tilt your head backward
- Lean backward as much as you can as long as it is comfortable for you
- Keep your feet firmly pressing on the ground
- Push your hips forward
- Squeeze your elbows towards each other, encouraging each shoulder blade to come closer and for the chest to open wider.
- Hold for 20-30 seconds
Chest Opener
This one primarily focuses on stretching the chest and the arms.
How to
- Stand with your feet hip-width apart
- Clasp your hands behind you at the lower back or glutes
- Pull your hands backward and push your chest forward
- Hold for 20-30 seconds
Shoulder Stretch
It stretches the shoulders and releases tension on the lower back.
How to
- Stand with your feet hip-width apart
- Clasp hands in front of your chest
- Bring your chin to your chest and round your back
- Reach your hands forward as much as possible when rounding your back further
- Hold for 20-30 seconds
Hamstring Stretch
The hamstring stretch loosens the hips and lengthens the muscles at the back of your legs.
How to
- Stand with your feet hip-width apart and place your hands on your hips
- Extend the right foot, place the heel down and point your toes up
- Either stay here or lean forward, bringing your chest as close to the thigh as possible
- Hold for 20-30 seconds
- Come up and switch sides
Inner Thigh Stretch
This stretch lengthens your inner thighs, opens your hips, and engages the glutes, hamstrings, and abs.
How to
- Stand with your feet wider than hip-width apart
- Turn your toes outwards and rest your hands on your thighs
- Squat straight down until your thighs are parallel to the ground while keeping your shoulders and back relaxed
- Hold for 20-30 seconds
It is said that a good day starts in the morning. Creating a routine that energizes you and gives you a good kick start to the day will increase the chances of the rest of the day turning out well. Incorporating an exercise routine into your morning is crucial for your wellbeing.
Stretching is a simple exercise that leaves you feeling so good and helps relieve muscle stiffness and improve posture. It also clears your mind promoting optimal brain function and productivity throughout the day.