You're reading this card correctly:
I am telling you to stay in bed longer in the morning!
What's the point in springing out of bed in the morning if you're not going to let your body wake up a little bit first? Here are five stretches that will wake your body up and get you ready for the day (plus help improve flexibility! Woo!)
I do this without even thinking about it, but it turns out this move is really good for you! It's a great way to get the blood flowing and wake up the body. Lace your fingers together and raise your hands above your head, palms facing upward. Make your spine nice and long and feel the stretch in your ribcage and arms. Hold for a count of 10, and then get wild and throw in a sitting side stretch.
Neck and Shoulder Stretch
Doing neck and shoulder stretches in the morning can ease tension that can happen while sleeping - even if you feel like you had a great night's sleep. To stretch the muscles on the right side of your neck, turn your left ear over to your left shoulder and hold for 20 seconds. Repeat on the other side to stretch out your left side. Relax for a moment and then roll your shoulders to the back, and then to the front. Then lift them up to your ears, tensing the muscles, and allow them to drop completely. Repeat this entire sequence three times.
Reclining Spinal Twist
Like the previous move, this is a total stress reliever but specifically for your lower back. Hold the pose for at least 30 seconds on each side and don't be alarmed if you hear some "cracks" in your spine when you twist into the pose. Don't force anything here!
Lying Side Quad Stretch
Most people are used to stretching their quads while standing up, but it's also something you can do while lying down. To really maximize your quad stretch, squeeze your butt while active in the position. Since quads are one of the most overworked muscles in the body, make sure to give them lots of love like this every day.
Nothing beats the feeling of this hamstring stretch, especially since you don't have to worry about falling over! Make sure that when you do this stretch your pelvis is square (keep your hips centered and flat). Think of it as a way to wake up your legs, rather than helping you make it into the splits. Circle your ankles a few times in each direction, too.