Wake up flow
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When I did some research on stretching I found many alternating viewpoints; when are the best times of the day to stretch, what type of stretches should be performed and if stretching was beneficial at all?
Stretching is recommended to be part of the warm-up and cool-down sections of a workout. Performing dynamic stretches mobilises joints, lengthens muscles and prepares the mind and body for exercise in the warm-up. In the cool-down static developmental stretches are used to develop flexibility.
When you have a specific workout or gym session planned, it is easier to get into the mindset of ensuring you perform stretches before and after a workout to reduce muscle soreness and fatigue. However, how many of us regularly incorporate stretching into our everyday active lifestyles? Even if it’s at a lower intensity our muscles continue to workout throughout the day regardless if we’re at the gym or not.
When you wake up in the morning your muscles can often feel tense, as they’ve spent the night before naturally growing and repairing any damaged muscle fibres. Carrying out a short morning yoga routine can be beneficial as a muscle-strengthening exercise as well as enhancing your flexibility. In turn, developing and maintaining appropriate levels of flexibility enhances muscle performance, reduces muscle tightness and positively impacts posture.
This month one of my goals has been to consistently incorporate a full body stretch into my morning routine, as on the days that I have made an effort to stretch I’ve felt an enhancement in both my mental and physical ability. I feel it sets the tone for the rest of my day as yoga incorporates breathing techniques into each pose. This allows me to be mindful and present within the moment as practising mindfulness helps to relax the body and mind.
Studies show that using exercises such as yoga and meditation as an adjunctive therapy impact positively on mental health conditions such as depression and as a treatment for anxiety disorders, particularly panic disorder.
Depending on how much time you have in the morning you can perform a stretching exercise routine for 5-20 minutes from the comfort of your home and the only equipment you may need to be comfortable is an exercise mat. I recently found this 5-minute daily full body routine, incorporating basic stretches with yoga poses so it’s easy to follow.
It’s time to start your day the right way with a wake up flow.