Last month, I shared with you the easy way I’ve incorporated stretching into the way I greet each day.  Performing a few stretches before getting out of bed is a great way to wake up and feel ready-to-go.  This month, I’ll share some of my favorite morning stretches – the ones that warm up the back, legs, and buns.

Stretch #1:  Lie on your back. Wrap a small towel around your foot. Flex your foot, using the towel to move the foot toward your head.  Stretch as far as you can, keeping your leg straight.  Hold for 30 seconds. Slowly pull your foot across your body toward the opposite side.  Hold for 30 seconds.  Release and switch sides.
Stretch #2:  Lie on your back.  Cross your right ankle over your left knee.  With your left hand on your left knee, bring your left leg toward your chest.  Hold the stretch for 30 seconds, switch sides and repeat.
Stretch #3:  Okay, I know this photo is hard to grock. This stretch was difficult to photograph, but since it’s one of my favorites, I did my best to demonstrate.  Lie on your back, cross your knees, and pull each leg toward your shoulders. Hold for 30 seconds.  Avoid this stretch if you feel pain in your knees.
Stretch #4:  Lie on your back. Tuck your chin toward your chest and roll up slowly with your belly sinking toward your spine. Imagine you have a porcupine in your lap.  As you reach your hands toward your feet, avoid touching your imaginary porcupine. The back will take on a round, C shape. Keep arms parallel to the ground and reach long, as if your arms are growing outward. Hold for 30 seconds.

These simple starter-stretches prepare your body for walking and moving through your morning with a fluid, relaxed feeling.  If you add some deep breathing, you can also face the day with a calm and centered mind-set.

-Pam Brooks

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