You don't need an hour or a yoga mat to feel the benefits of stretching. Ten minutes in the morning can help you feel looser, more awake and more comfortable for the rest of the day — especially if you spend a lot of time sitting. Here's a simple routine you can do right next to your bed.
Before you start
- Move slowly and breathe steadily. Never bounce into a stretch.
- Stretch to the point of gentle tension, not pain. If something hurts, ease off.
- Hold each stretch for about 30 seconds unless noted.
- If you have an injury or a medical condition, check with a health professional before starting a new routine.
The routine
1. Full-body reach (1 minute)
Stand tall, interlace your fingers and reach your arms overhead. Lengthen through your sides, then gently lean to the left and to the right.
2. Neck rolls (1 minute)
Drop your chin to your chest and slowly roll your head towards one shoulder, then the other. Avoid rolling your head all the way back.
3. Cat-cow (1 minute)
On hands and knees, inhale as you drop your belly and lift your chest (cow), then exhale as you round your back towards the ceiling (cat). Move with your breath.
4. Child's pose (1 minute)
Sit back on your heels, fold forward and reach your arms in front of you. Let your forehead rest on the floor and breathe into your back.
5. Low lunge hip stretch (1 minute each side)
Step one foot forward into a lunge and lower the back knee to the floor. Gently press your hips forward until you feel a stretch at the front of the back hip.
6. Seated hamstring stretch (1 minute each side)
Sit with one leg straight and the other bent. Hinge forward from your hips towards your straight leg, keeping your back long.
7. Figure-four stretch (1 minute each side)
Lie on your back, cross one ankle over the opposite knee, and gently pull the bottom leg towards your chest.
8. Lying twist (1 minute)
Lie on your back, bring your knees to one side and your arms out wide. Switch sides after 30 seconds.
What to wear
For stretching, comfort is everything: you want fabric that moves with you and a waistband that doesn't dig in when you fold forward. Our Pulse Leggings and Sculpt Tops are soft enough to wear from your morning stretch straight into the rest of your day.
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