Morning Quicky (9min)
Morning Quicky Stretching Routine
When:
Do this stretching routine in the morning, after waking up. Do not do this if you go for a workout or training on that morning.
Length:
9min, 12 stretches x 1 round. Hold each stretch for 30-45 seconds.
Lie on your back with your knees bent. Bring one or both knees towards your chest, holding onto your shins or thighs.
Lie on your back with your knees bent. Bring one or both knees towards your chest, holding onto your shins or thighs.
Knees-to-Chest Stretch
Lie on your back with your knees bent. Bring one or both knees towards your chest, holding onto your shins or thighs.
Pull knees closer to chest, hold for longer
Sit or stand with a straight back. Gently move your head forward and down with you chin moving towards your chest.
Sit or stand with a straight back. Gently move your head forward and down with you chin moving towards your chest.
Neck Forward Bend
Sit or stand with a straight back. Gently move your head forward and down with you chin moving towards your chest.
You can use your hands to gently push against the back of your head.
Start standing. Bend at hips towards the floor and reach your right hand towards your left foot. Return to an upright position, switch sides
Start standing. Bend at hips towards the floor and reach your right hand towards your left foot. Return to an upright position, switch sides
Standing Toe-Touch with Rotation
Start standing. Bend at hips towards the floor and reach your right hand towards your left foot. Return to an upright position, switch sides
Increase the range of the rotation, or do it faster
Stand tall, holding onto a wall or chair for balance if needed. Swing one leg forward and backward, keeping it relatively straight.
Stand tall, holding onto a wall or chair for balance if needed. Swing one leg forward and backward, keeping it relatively straight.
Leg Swings (Forward)
Stand tall, holding onto a wall or chair for balance if needed. Swing one leg forward and backward, keeping it relatively straight.
Increase the height of the swing, do more repetitions
Start on your hands and knees. As you exhale, round your spine towards the ceiling (cat). As you inhale, arch your back and lift your chest (cow).
Start on your hands and knees. As you exhale, round your spine towards the ceiling (cat). As you inhale, arch your back and lift your chest (cow).
Upper Back Cat-Cow Stretch
Start on your hands and knees. As you exhale, round your spine towards the ceiling (cat). As you inhale, arch your back and lift your chest (cow).
Move slowly and deliberately, increase the range of motion
Sit or stand tall. Gently tilt your head to one side, bringing your ear towards your shoulder. You can use your hand to gently add pressure.
Sit or stand tall. Gently tilt your head to one side, bringing your ear towards your shoulder. You can use your hand to gently add pressure.
Upper Trapezius Stretch
Sit or stand tall. Gently tilt your head to one side, bringing your ear towards your shoulder. You can use your hand to gently add pressure.
Increase the tilt, hold for longer
Stand or sit tall. Slowly roll your shoulders forward in a circular motion, then backward.
Stand or sit tall. Slowly roll your shoulders forward in a circular motion, then backward.
Shoulder Rolls (Forward and Backward)
Stand or sit tall. Slowly roll your shoulders forward in a circular motion, then backward.
Increase the range of motion, increase repetitions
Bend at the waist and let your arms hang down. Gently swing your arm forward and backward, side to side, and in a circular motion.
Bend at the waist and let your arms hang down. Gently swing your arm forward and backward, side to side, and in a circular motion.
Pendulum Exercise
Bend at the waist and let your arms hang down. Gently swing your arm forward and backward, side to side, and in a circular motion.
Increase the range of motion, add a light weight
Stand tall. Clasp your hands behind your back. Straighten your arms and lift them slightly away from your body.
Stand tall. Clasp your hands behind your back. Straighten your arms and lift them slightly away from your body.
Behind-the-Back Chest Stretch
Stand tall. Clasp your hands behind your back. Straighten your arms and lift them slightly away from your body.
Lift arms higher, hold for longer
Stand tall, holding onto a wall or chair for balance if needed. Bend one knee and bring your heel towards your buttock. Grab your foot with the hand on the same side and gently pull.
Stand tall, holding onto a wall or chair for balance if needed. Bend one knee and bring your heel towards your buttock. Grab your foot with the hand on the same side and gently pull.
Standing Quadriceps Stretch
Stand tall, holding onto a wall or chair for balance if needed. Bend one knee and bring your heel towards your buttock. Grab your foot with the hand on the same side and gently pull.
Pull heel closer to buttock, hold for longer
Stand with feet hip-width apart. Reach one arm overhead and bend your torso to the opposite side, keeping your arm straight.
Stand with feet hip-width apart. Reach one arm overhead and bend your torso to the opposite side, keeping your arm straight.
Standing Side Bend (with Arm Overhead)
Stand with feet hip-width apart. Reach one arm overhead and bend your torso to the opposite side, keeping your arm straight.
Increase the side bend, hold for longer
Disclaimer: Read the full disclaimer here before doing any exercises. The information provided in this FAQ is for general knowledge and informational purposes only, and does not constitute medical advice. Always consult with a qualified healthcare professional before beginning any new fitness or stretching program, especially if you have pre-existing health conditions or injuries. Listen to your body and stop if you feel pain.