If you're reading this, you're probably like me and countless others who woke up this morning stiff and achy. However, unlike me, did you stretch this morning or put it down as part of ageing? If you regularly wake up like this, you should try the Yoback! Here are six simple stretches you can do in the morning. You can do only one exercise if you're busy, but all six will take you less than 10 minutes to do.
1. Lumbar stretch
If you have time for only one exercise, this could be it. Start your morning with this stretch to gently awaken and energise this commonly stiff area. I like it because you can play on your phone or check your emails while doing it:
- Place two pieces of the Yoback on the floor.
- Lie back on it with it under the arch of your lower back
- You might need to shuffle around to find a comfortable spot
- You can always lie on a pillow to reduce the stretch if it is pretty tight.
2. Knees-to-Chest
I recommend you do this as a counter stretch from the lumbar stretch above. It helps you from jolting your body when coming up from the lumbar stretch and causing injury. This stretch is like a hug for your lower back. Bringing your knees to your chest creates a gentle compression that can alleviate overnight stiffness and promote circulation to the area:
- Shuffle up so that the Yoback is sitting on your pelvis.
- Bring one knee (or both for a deeper stretch) to your chest, holding it with your arms or hands.
- Hold this position for 30 seconds.
- You can use the Yoback as a fulcrum to help you sit up when you're finished.
3. Rolling on the wheel
Rolling on the Yoback wheel is a great way to wake up your whole body, increase blood flow, and warm up your muscles from head to toe:
- Sit on the floor with the wheel behind you.
- Gently lean back, lift your hips up and open your arms out to the side or place them on your thighs.
- Use your arms and legs to rock backwards and forwards to gently massage your spine.
4. Calf stretch
This is another super easy stretch for the mornings. Stretching your calves in the morning improves blood circulation, reduces stiffness, promotes flexibility, and supports muscle recovery. Try it out whilst brushing your teeth, or waiting for the kettle to boil:
- Place one piece of the Yobnck on the floor in front of you.
- Step one foot on the Yoback, with your heel still touching the floor slightly.
- Gently lean your body forward whilst keeping your knee straight. You should feel a deep stretch in your calf.
- Lean forward more to deepen the stretch or back to reduce the pressure.
- Switch to the opposite foot.
5. Child's pose
You can do child's pose with the Yoback in two ways, either as a wheel or with two pieces. Child's pose is a relaxing stretch that works your whole body:
To do it with the separate pieces:
- Kneel on the floor and sit back on your heels.
- Fold forward to rest your forehead on the mat.
- Extend your arms out front on the Yoback.
- Lengthen your spine by pushing away with your hands whilst trying to push back with your hips.
To do it with the wheel:
- Start in the same way as above.
- Rest your hands on the wheel, rather than the blocks, and roll it away from you to deepen the stretch.
6. Neck Stretch
The neck stretch uses cervical traction to reduce neck pain. It involves letting gravity gently pull on the head to stretch the neck, which helps relieve pressure on the spine and reduce pain:
- Lie on the floor and position the Yoback between your shoulder blades.
- You can shuffle up or down to whichever place is the most comfortable.
- Try to get the crown of your head to rest gently on the floor.
- The lower the Yoback is, the more you incorporate a chest and shoulder stretch.
