Five stretches you can do in bed or seated, targeting neck, shoulders, sides, hips, and back. Each stretch holds 10 to 30 seconds, repeated at least three times. The presenter uses 30 years of fitness experience to explain why each one matters for posture and stress relief.
Chapters
Hello everyone, welcome back. In this video, I'll be showing you 5 simple stretches that you can get up in the morning and do. As soon as you wake up, you can do these stretches and you're really going to feel good. You need not even get out of your bed. You can do these simple stretches first thing in the morning seated on a bed. Well, here I'm sitting on a mat because that's where I'm most comfortable about, but this will cover your entire body in just 5 easy steps. Something that I want you to know about stretches is that it's always recommended to stretch for at least 10 to 30 seconds. And in order to get the benefit of stretching, you need to repeat each stretch at least 3 times. Now, why is stretching necessary for our muscles? Because we hold a lot of stretches, we hold a lot of stress in our muscles. So when we are working all day, you realize that our neck is like that, or our posture is like that. And that's why it's super important for us to be stretching our entire body first thing in the morning. So this is the morning routine that I do, and I want each and every one of you to follow along with me. By doing these stretches, you're going to be really, um, be able to relax your body completely. Because muscles are like also like hair, you know, when you don't comb your hair and you wake up in the morning, what happens? It's all knotted up. But when you run a comb through it, it relaxes. So that's why stretching early in the morning is super important. The first stretch that we're going to do today is the neck stretch, and I know that a lot of you have already done it, but my goal for you to learn the posture and the actual technique of doing all these stretches. So hold one hand here, drop the neck down. Now I don't want it sideways, I want it diagonally to the side towards your knee. Drop this shoulder down. Hold it there for 30 seconds and breathe. Pull in two different directions and breathe. And keep breathing, keep breathing, and relax. And just breathe. Inhale and exhale. Let's do it on the other side. Remember to drop it into different directions, pull into different directions. Hold, breathe, and exhale. Come back. Let's let it out. Inhale and exhale. The next muscle that I want you to work on is your shoulder muscle. Because throughout the day and throughout the night, we kind of sleep in different directions and different postures. So we hold a lot of stress in our shoulders. So take one arm straight. Let's do this together. Take it across, take your other arm underneath, and just pull. Don't yank it, just pull it. And what I want you to do is you're stretching your shoulder muscle. At the same time, you look in the opposite direction and breathe. 2. Keep breathing, keep breathing, and come back. Relax. Just inhale and exhale. Let's do it on the other side. Take it across, pull as much as you can first, and look in the opposite direction. Just keep breathing, just keep breathing. Keep looking over your shoulder. And relax. Well done. The next stretch is for our sides, which is our core. So put one arm down to the side, take the other arm across. And what I don't want you to do is bend the elbow and lift this hip up. Just keep the hip bone, tailbone down and stretch. Wow, this feels so good and so relaxed. And keep breathing and keep relaxing. And come back. Other side. And breathe. Working on your sides, just relaxing. You know, this will also prepare you for the next day, for the whole day. And come back. The fourth stretch which I want you to do as soon as you wake up in the morning is working and opening up your hip flexors, your hip muscles. So I want you to take your palms on one side. Here you have to listen to my instructions a bit clearly. Drop your chest down to the knee. What will happen is if your hips are very tight, then you will tend to lift this up. So Try to push this down as much as possible. And as we do this and drop and breathe and exhale, you see that the hip on one side, on this opposite side, is kind of opening up. And come back. Other side, just breathe. Hold there, hold there, don't lift, hold it there, and come back. This stretch was for our hip muscles. The last stretch which I want you to do is for your back. So keep your feet together and keep them far apart from your groin area. Keep the knees bent Grab the toes, bend your elbow, and just drop your neck down, head down, and hold it there. Stay in this position as much as you can. Don't look up. When I tell you, you can look up. Breathe. Allow the groin to open up, allow the hip to open up. Feel the stretch in your tailbone, feel the stretch in your back muscles, and hold it there. Head down, head down, everyone. Head down. Beautiful, beautiful, beautiful. And come back. Wow, that feels really good. Now if you feel that this really felt good for you, you can always go back to the video and you can repeat this at least 2 to 3 times. By doing these simple 5 morning stretches, you're going to start your day really well. I want you to let me know in the comments below how you felt after you did these stretches so that I can make other videos for you and help you to relieve you of your aches and pains. Cause I'm on a mission to get this country fit, I'm on a mission to get you fit, and for that I'm going to keep creating lovely videos for you so that you can learn from me, implement. I've been doing this for the last 30 years, so whatever I'm teaching you and whatever I'm I'm explaining to you is from 30 years of my experience. So I'm really grateful to you guys for giving me this opportunity on this channel, for coming back to this channel and, you know, really learning from me. If you like this video, click on the like button, subscribe to my channel if you're brand new, and most important is share this video with other people because you never know who will benefit from this. On that positive note, once again, Thank you, and if you really want to come and work with me closely, the link to my free webinar is in the description box. Come down, click down, click on the link. It's free. I'll see you in my free webinar, and I can't wait to help you get started on your journey and get rid of all these aches and pains. Morning routine, it is for you.
