Blogs

Kickstart Your Day with These 6 Energising Morning Stretches

Kickstart Your Day with These 6 Energising Morning Stretches - Eastnole

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

Full body massage.jpg

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

Ankle and calves stretch.jpg

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

stop neck pain

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.
Previous
6 Reasons Foam Rollers Suck Compared to the Yoback
Next
Muscle Scraping: How This Technique Boosts Athletic Performance and Recovery

Shop All Active Recovery Tools

Yoback - Eastnole back pain, neck pain, lower back pain
Yoback - Eastnole back pain, neck pain, lower back pain

Yoback- PREORDER

Regular price €104,95
Sale price €104,95 Regular price
Unit price
Yoback Lite - Eastnole back pain, neck pain, lower back pain
Yoback Lite - Eastnole back pain, neck pain, lower back pain

Yoback Lite

Regular price €73,95
Sale price €73,95 Regular price
Unit price
Myoscraper - Eastnole back pain, neck pain, lower back pain
Myoscraper - Eastnole back pain, neck pain, lower back pain

Myoscraper

Regular price €55,95
Sale price €55,95 Regular price
Unit price
Yosling Everyday Yoga Bag - Eastnole back pain, neck pain, lower back pain
Yosling Everyday Yoga Bag - Eastnole back pain, neck pain, lower back pain

Yosling Everyday Bag

Regular price €42,95
Sale price €42,95 Regular price
Unit price
Muscle Ease Massage Oil

Muscle Ease Massage Oil

Regular price €9,95
Sale price €9,95 Regular price
Unit price

Blog posts

Why Muscle Scraper is Better Than Foam Rolling For IT Band Pain - Eastnole

Why Muscle Scraper is Better Than Foam Rolling For IT Band Pain

  Have you ever tried rolling out your tight IT band with a foam roller,...
Read more
Find Out Why Your Calves Are Known As Your Second Heart - Eastnole

Find Out Why Your Calves Are Known As Your Second Heart

Did you know that the calf muscle is known as your second heart? I had...
Read more
Foam Rolling Won’t Fix Your IT Band Pain – Here’s What Will! - Eastnole

Foam Rolling Won’t Fix Your IT Band Pain – Here’s What Will!

If you’ve ever dealt with IT band pain, chances are someone has told you to...
Read more
These 3 Simple Exercises Will Stop Your Knee Pain - Eastnole

These 3 Simple Exercises Will Stop Your Knee Pain

Do you suffer from knee pain? The solution might lie in a muscle you've never...
Read more