Trainer Tip Tuesday: Stretch in the Morning!

By Samantha Bland MS, ACSM-CPT

Stretching first thing in the morning can add a kick start to your day by increasing brain activity, loosening up tight muscles, boosting your energy, and it allows you to stay in bed just a few extra minutes! Can’t beat that!

See below for 5 stretches that won’t take much time, but will be leaving you feeling refreshed and ready for the day!

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Knee tuck- Pull your knees tightly into your chest while working to stamp your lower back to the ground. Great stretch for your lower back. Option to alternate one leg in and one leg out.

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Seated twist- Sit up nice and tall extending your legs straights out in front of you. Bend your right knee and cross it over your left leg. Lift your left arm up towards the ceiling and cross it in front of your right knee. Try to maintain a straight spine. Feel a big stretch in your shoulders and back. Hold for 30 to 60 seconds. Repeat on the left.


Childs Pose- Spread your knees wide, bring your big toes to touch. Sit your hips back as far as you can towards your heels, and extend your arms forward as far as you can. Rest your forehead on the floor.


Cow Pose- Drop your belly low, arching your spine, and reaching the crown of your head towards the ceiling.

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Cat Pose- Rainbow your spine towards the ceiling and point the top of your head towards the ground. Flow through cat and cow for 30-60 seconds.

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Downward facing dog- Start in a plank position. Stack your shoulders over your wrists and your heels over your toes. Leaving your hands and feet directly where they are, drive your hips up and back towards the ceiling. Spread your finger tips wide, press your chest towards your legs, and work to reach your heels towards the ground. Feel a big stretch along the whole backline of your body- shoulders, back, hamstrings, calves. Option to flow back and forth between high plank and downdog.