9 Simple Stretches to Start Your Day: Improve Flexibility and Age-Healthy
I’m willing to bet that you are not stretching as much as you should every day.
How do I know? I’m right there with you!
We used to be able to skip stretching and still bounce through our day – but not so much anymore.
For me, mornings really suck. I think every muscle in my body is tight when I’m pulling myself out of bed.
So, how can we fix this?
By developing a daily stretching routine with a few simple stretches to warm up your muscles and kick joint stiffness in the butt.
It’s amazing how a few minutes can make such a difference in how we feel and move.
You don’t need any fancy equipment or a gym membership to get started—just a bit of floor space and the willingness to invest in yourself.
So let’s dive into some basic stretches that are easy to follow and can easily fit into any daily routine.
Benefits of Simple Stretches for Women Over 60
I don’t think I even need to explain this one!
Seriously, how many mornings do you get up and feel tight and stiff EVERYWHERE?
We all have the groan or grunt when we are getting out of bed.
Stretching helps improve flexibility, which naturally declines with age.
By including regular stretching in your daily activities, you can also improve your joint range of motion.
This can give better balance and decrease the risk of falls.
Stretches also help with circulation. Better blood flow means more oxygen and nutrients reach your muscles, reducing stiffness.
It can also decrease tension in muscles, providing relaxation and reducing stress levels.
READ MORE: Why Does Stretching Feel Good After Sleep? (sleepbubble.com)
Best Morning Stretch Routine
We all have our limitations, so be sure to listen to your body when you’re stretching.
Start slow and focus on gentle stretches.
This routine combines static stretching and some dynamic stretches.
Static stretching is when you hold a position for 15-30 seconds.
Dynamic stretches are controlled movements that activate the muscles and joints through the entire stretch.
You will be amazed by how much better you can feel after a few gentle stretches when you first start your day.
This full-body stretch routine can help wake up your body and get you ready for whatever the day brings.
You can also do this as a warm-up for your exercise routine.
READ MORE: 67 Epic Fit Body Fit Mind Motivational Quotes | Simply Aging Healthy
Neck Stretches
This is a great example of a static stretch for your neck.
How to do it:
- Sit or stand tall.
- Slowly tilt your head to one side, bringing the ear towards the shoulder.
- You can use the opposite hand to pull the head further for a deeper stretch.
- Hold for 15-20 seconds and switch sides.
Shoulder Roll
This can release stress and tension in the shoulder and upper back and prevent poor posture.
How to do it:
- While sitting or standing, relax your shoulders.
- Roll them towards your ears.
- Then, roll them forward in a circular motion for 10 repetitions.
- Then reverse and roll them back and drop them down in a circular motion for another 10.
Open Book
This is a good stretch for the core, including obliques, lower back, and abs.
How to do it:
- Lie face up on the floor with your feet raised in a tabletop position: feet off the floor, knees above your hips so they form 90-degree angles (shins are parallel to the ceiling).
- Open your arms wide to either side on the floor at shoulder height, palms up.
- Exhaling, drop your legs to the right.
- Take a breath in and then exhale as you bring your left arm over toward your right as if you’re going to clap your hands (or as if your arms are a book that you’re closing).
- Inhale as you open the upper torso and return the left arm to the starting position.
- Repeat 10 times.
- Switch sides and repeat.
Cat-Cow
This one is a great stretch for your back and core.
How to do it:
- Start down on the mat on all fours with your hands below shoulders and knees below hips.
- As you exhale, gently round your back up toward the ceiling (like a cat) while tucking your chin toward your chest.
- Return to the starting position.
- Then when you inhale, arch your back (like a cow) while lifting your hips and head up towards the ceiling.
- Continue alternating for 10 to 30 seconds.
If getting on your hands and knees is difficult, you can do a cat-cow standing or sitting.
Knee to Chest
This is another great way to stretch your back and lower body
How to do it:
- First, lie down on a mat on your back with your legs straight.
- If that’s uncomfortable, bend both knees and rest your feet on the mat.
- Bend your right knee in towards your chest while keeping your upper body on the mat.
- Gently grasp the back of your thigh or the shin to bring your leg closer to your chest.
- Hold for 10 to 30 seconds.
- Release, switch legs, and bring the left leg towards your chest.
- Continue to repeat.
If this is difficult try sitting in a chair for seated knee to chest.
Hamstring Stretch
The hamstring muscle runs along the back of the upper leg.
How to do it:
- Lie on the floor with your legs extended.
- If this is difficult, then you can bend the knees with your feet on the floor,
- Start to lift the right leg up.
- If possible, straighten out the leg for a better stretch. If not, keep it bent.
- Grasp the back of the leg with your hands and pull towards you.
- Gently straighten your left leg until you feel a stretch along the back of your left thigh.
- Hold for about 30 seconds.
- Switch legs and repeat.
Butterfly
The butterfly is a great stretch for the hip flexors. So, if you sit a lot, this could be a great way to stretch out before starting your day.
How to do it:
- Sit on the floor, bend your knees to the sides, and bring the soles of your feet together.
- Inhale and sit as tall as you can (place a block or pillow under your hips if you have trouble with this).
- As you exhale, hinge from the hips and fold forward, feeling a stretch in the inner thighs.
- Hold for 10 breaths.
Standing quad stretch
This is a great static stretch from the front of the upper leg.
How to do it:
- Start in a standing position with feet hip-width apart.
- If needed hold onto a wall or solid surface for balance.
- Keep the right leg straight with the foot flat on the ground
- Bend the left knee and bring the left foot up behind you.
- Take the foot with the left hand and gently press it toward the left buttock,
- Make sure you are not twisting at the hips or knees.
- Hold for 10 seconds.
- Then bend the right leg and bring the right foot up behind you.
- Take the foot with the right hand and gently press it towards the right buttocks.
- Continue to alternate.
Ankle/Calf Stretch
We can’t forget the ankles and calves!
How to do it:
- Stand with your right leg in front and slightly bent, and your left leg straight behind you.
- You can hold onto a wall or chair for support if this is easier.
- Gently press your left heel flat on the floor until you feel a stretch in your left ankle and calf muscle.
- Hold for 10 to 30 seconds.
- Release, switch legs, and repeat.
Proper Breathing Techniques
Breathing properly while stretching is very important. So many people hold their breath. Don’t do that!
Breathing helps supply oxygen to your muscles and can improve relaxation.
- Inhale Deeply: Take a deep breath in, expanding my abdomen. This maximizes oxygen intake.
- Exhale Slowly: As you stretch, exhale slowly, allowing your body to relax deeper into the stretch. This helps avoid tension.
- Focus on Rhythm: Inhale during the preparation and exhale as you move into the stretch.
Deep breathing can also calm the mind, making the stretching practice more enjoyable.
For more warm-up routines: Full Body Resistance Band Warm Up Exercises For Older Adults | Simply Aging Healthy
Kickstart Your Day with Simple Morning Stretches
Include these nine simple stretches into your morning routine if you are looking to feel more energized and focused.
With just a few minutes of stretching, you set yourself up for a very productive day without all of the aches and pains!
They are an excellent way to prepare your body for what’s ahead in your day.
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