LIVING WELL

Get Moving!

Simple morning stretches to help you feel energized for your day ahead

By Elizabeth Liberatore

Movement is critical to our overall well-being, but sometimes moving around is hard to do once a busy day takes flight. If you work from home like me, you probably can relate. Once my workday begins, the floodgates of Teams chats, Zoom calls and emails open and only stop once I log off my computer at the end of the day. Unfortunately, the last thing on my mind is getting up to move. I blame our society’s toxic obsession with productivity on this poor behavior of mine and, in part, my laziness. To help my body hate me less, I stretch in the morning before leaving my comfy oasis of a bed. These simple stretches are a fantastic way to get movement in and feel energized for the day ahead. Combine these with a couple of 15-minute walks throughout your day, and your body and mind will thank you.

1. FULL BODY STRETCH

In a flat position, reach your arms overhead and push your palms upward while pointing your toes. Hold for five breaths. Relax, and repeat for another five breaths.

Benefits

Helps relieve tension and stiffness in joints and muscles from sleeping overnight.

2. KNEES TO CHEST

Remaining on your back, pull your knees up toward your chest. Hold for 10 breaths.

Benefits

Stretches the lower back and can help reduce bloating, improve circulation and rebalance energy throughout the body.

3. SUPINE TWIST

From the knees to chest position, gently release your knees to the left into a supine twist while turning your neck to the opposite side. Sit here for five breaths. When ready, release your knees to the right side and your neck to the left. Hold for another five breaths.

Benefits

Lengthens, relaxes and realigns the spine and relieves pain in the lower back, spine and hips.

4. SEATED FORWARD BEND

Gently sit up and stretch your toes and legs. Reach forward in a seated forward bend. You can grab your toes, shins or thighs, whatever is most comfortable to you. Hold this position for a few breaths.

Benefits

Calms the mind and relieves stress while stretching the spine, shoulders and hamstrings.

5. SPINAL STRETCH

In a comfortable seated position, reach your arms above your head, interlocking your fingers and pointing your palms up, in a spinal stretch. Bend to the right. Then bend to the left. Repeat this three times on each side.

Benefits

Strengthens muscles in the back and shoulders while realigning, lengthening and relaxing the spine.