Exercise When You Wake Up

Learn to do stretching exercises when you wake up. It boosts circulation, digestion and eases back pain. By stretching first thing in the morning you are improving your brain activity, decreasing body aches and pains and increasing your energy level throughout the day.

When you stretch, ease your body into position until you feel the stretch and hold it for about 25 seconds. Breathe deeply to help your body move oxygen-rich blood to those sore muscles. Don't bounce or force yourself into an uncomfortable position.

Here is a simple morning stretch routine you can follow:

1. Head Rolls: Slowly roll your head in a circular motion from shoulder to shoulder 5 times clockwise and 5 times counter clockwise.
2. Cat Cow: Slowly alternate your spine from cat position to cow position. Hold each position for 5 seconds before alternating.
3. Low Back Gap Stretch: Lay on your back and let your legs rotate the opposite way as your chest and your extended arm.
4. Downward Dog: While on your hands and feet, keep your knees initially bent to lengthen the spine, taking the hips up and away from you. Then if possible straighten the legs, while maintaining the length in the spine.
5. Quadriceps Stretch: Lay on your side and reach behind your back and pull your foot towards your back to get a stretch in the front of your hips and thigh.
6. Spinal Mobility Roll: Finish off your morning stretch routine with some spinal rolls. Start by reaching up towards the ceiling. One spinal segment at a time, slowly bend forward towards your feet. Hang down at your feet for 10 seconds then gradually one spinal segment at a time roll your spine up back to the starting position.