Any pet owners out there know we’re getting it wrong. As your cat or pooch will show you, when it comes to starting your day right, it’s all about stretching. Before working out or going for an early morning jog, not only does stretching help ease out those desk-bound backs, it gets the blood flowing and generally puts us in the right mindset for the day.
At least, it does in theory. Because if we’re being honest, few of us ever dedicate actual time to stretching in the morning. The excuse often falls somewhere between it being too labour intensive or just a chore. But, we guarantee it’s a better way to start the day than scrolling TikTok in bed.
Here's what the experts have to say.
“Stretching is extremely important, even if you’re not necessarily doing any exercise. You should be daily stretching no matter what, and no matter how active or inactive you are,” explains David Wiener, trainer and nutrition specialist at lifestyle coaching app Freeletics.
A pretty clear-cut verdict there.
“Stretching has the added importance of simply feeling good because it activates the parasympathetic nervous system, which increases your blood flow to the muscles,” Wiener adds. “It can also help release endorphins, which enhances your mood and can help reduce pain.”
Maybe now’s a good time to invest in a yoga mat?
Ideally, we’d all be flinging our arms overhead and kicking out our legs 24/7, but at a minimum, stretching in the morning holds special benefits. There’s a reason you’re supposed to start your day with a stretch, as Mitch Raynsford, strength and conditioning coach at P3RFORM explains:
“After lying flat for eight hours our heart rate slows and muscles tend to tighten,” he says. “Therefore, we need something to kickstart our day both physically and mentally. Stretching has been shown to increase serotonin levels, the ‘feel good’ hormone that reduces stress and supports reductions in depression and anxiety.”
Ready for some science? “Your Golgi tendon organs prevent your muscles from over-stretching by inhibiting nerve impulses,” Raynsford adds. “This is heightened in the mornings so stretching can help recalibrate what the body believes is a ‘normal’ muscle length along with improving blood flow to the working muscles. If performed frequently this length can be improved week by week however, we need to be strong in these new lengths so ensuring we add in mobility and strength work through full range can ensure strength throughout the range of motion.”
It gets the blood flowing, which increases endorphins and serotonin levels. But what are the benefits from a sporting perspective? And what can it do for your overall wellbeing?
“Stretching has numerous health benefits, some of them including improving your posture, flexibility, range of motion and blood circulation,” Weiner adds. “Stretching also can help reduce the risk of an injury.”
What’s more, starting the day by limbering up can help prevent problems later – especially if you suffer from a desk-bound back around midday. “With a large proportion of the workforce now desk-bound there is a new pandemic of tight chest and back muscles leading to something known as the ‘desk gremlin’ posture,” says Raynsford. “This can be improved by frequently stretching the pectorals and strengthening the upper back a few times each week.”
In fact, according to Harvard Health, regular stretching keeps muscles “long, lean, and flexible” which is pretty much the jackpot. Meanwhile, data from the National Center For Complimentary And Integrative Health found that stretching (under the guise of yoga) can even assist with weight loss, as well as improving general wellness, sleep, emotional health, reducing pain from headaches, easing joint pain, and relieving lower back and neck pain.
It’s vital for sport too, be that your jog to work, or your cycle commute. “Stretching every day will prepare your body for any kind of activity you’re doing,” says Weiner. “If you’re putting your muscles under strain, stretching afterwards will help relieve them, and prevent injuries. This is why you should always cool down after exercise, as cool downs exist of mostly stretching, and depending on what muscles you use, you can especially target them whilst stretching.”
Now we know why stretching is so important, it’s time to clear 15 minutes in your calendar. Weiner has put together a quick and simple stretching routine that can be done any time, anywhere, but will be of particular benefit first thing. Complete each stretch once, holding for at least 20 seconds. And don’t forget to hydrate afterwards.
Knee Hugs
“Bring your knees towards your chest and hold, then let go slightly and move your legs in a circle to help mobilise your lower back before you get up.”
Rotating The Spine
“Whilst laying down, keep your upper body facing forward and take one leg across your body with one arm on the side fully extended.”
Low Lunges
“Start in a lunge position with your left leg forward, and touch your right knee on the ground. Place your left elbow on your left knee, and slowly twist your torso to the right. Reach your right arm behind you and hold the stretch for 20 seconds, then repeat on the other side.”
Neck Stretching
“Simply route your neck forwards, backwards, and side to side.”
Surely even the most time-pressed of us can manage that?
