PT health Life – Starting your day with a few simple stretches can do wonders for your weight loss journey. Morning stretching exercises not only help improve flexibility, reduce the risk of injury, but also boost metabolism, burn calories throughout the day…
1. Why is morning stretching important?
Stretching in the morning will help wake up the body. During sleep muscles relax and can become tight and stiff. Stretching in the morning helps relax muscles, increase blood flow and improve flexibility, creating a positive spirit for the new day.
Stretching in the morning can also help reduce your risk of injury during the day by improving your body’s range of motion and flexibility.
2. How does morning exercise help lose weight?
Morning stretching exercises can aid weight loss by increasing metabolism and improving circulation. By stretching in the morning, you jump-start your metabolism, helping you burn more calories during the day.
Improved circulation will support the body’s ability to burn fat, while increasing flexibility, making it easier for you to participate in physical activities that contribute to weight loss. Morning stretching helps reduce the risk of injury while exercising, allowing for more effective and consistent workouts.
3. Some stretching exercises
Here are 6 easy morning stretching exercises to support your weight loss efforts:
3.1 Cat-cow stretching exercise
The cat-cow exercise is a gentle stretching movement between two positions, helping to warm the body and bring flexibility to the spine. Regularly practicing this stretch can help improve the flexibility of the spine and reduce back pain .
Doing:
– Position yourself with both knees and hands on the floor (wrists directly below shoulders and knees directly below hips).
– Inhale while bending your back down, head tilted back, eyes looking up at the ceiling (cow pose), then exhale slowly arch your spine (towards the ceiling), chin down into your chest (cow pose). cat).
– Repeat this movement for 10-15 breaths.
3.2. Bend forward
The forward bend stretch is great for stretching the hamstrings, calves and lower back. A study published in the International Journal of Yoga Therapy found that regularly practicing forward bending poses can help reduce stress and improve overall health.
Doing:
– Stand with your feet hip-width apart, then slowly bend forward from the hips, keeping your back straight.
– Let your head and neck relax.
– Hold the stretch for 30 seconds to a minute, breathing deeply.
3.3 Downward facing dog
Downward facing dog is a full-body stretch that targets the hamstrings, calves, shoulders and back. Practicing this move regularly can help improve strength and flexibility in the back muscles of the body.
Doing:
– Get in a position with both knees and hands on the floor.
– Then slowly lift your hips toward the ceiling, forming an inverted V shape (press your hands into the ground and your heels toward the floor, while keeping your spine straight)
– Hold the pose for 30 seconds to a minute, breathing deeply.
3.4 Rotate (twist) the spine when sitting
Spinal rotation while sitting is a good stretch for the spine, shoulders and hips. According to a study published in the International Yoga Journal, twisting positions such as sitting spinal twists can help improve digestion and detoxification, supporting weight loss.
Doing:
– Sit on the floor with your legs stretched forward,
– Then bend your right knee and cross it over your left leg.
Place your right hand on the floor behind you for support, then twist to the right, placing your left elbow on the outside of your right knee.
– Hold the stretch for 30 seconds to a minute, then repeat on the other side.
3.5 Standing side stretch
Standing lateral stretches work the sides of the body, including the obliques, obliques, and shoulders. Stretching the intercostal muscles can improve lung function and breathing.
Doing:
– Stand with your feet hip-width apart and raise your arms high, clasping your hands together.
– Lean to the right, keeping your hips square and your shoulders relaxed away from your ears.
– Hold the stretch for 30 seconds, then repeat on the left side.
3.6 Low lunge with side bend
Combining lunges with lateral stretches will provide a deep stretch to the hips, hamstrings and sides of the body. The movement helps stretch the lumbar muscles, quadriceps, oblique muscles, and intercostal muscles; open hips; increase flexibility of the spine; Release tension in the neck and shoulders, reduce lower back pain…
Doing:
– Start in Lunge position with right leg forward and left leg extended back.
– Reach your right arm over your head, leaning toward the left.
– Hold the stretch for 30 seconds, then switch sides.
