Preparing Our Muscles and Joints for the Day

These days, we're likely not jumping out of bed as much as we used to, especially considering that most of us work from home.

But we shouldn't be jumping out of bed first things in the morning, especially when our muscles are stiff and joints creaky.

This is why it's best to warm up and stretch before ever touching the floor.

Stretching before getting out of bed can help wake up the body and improve the circulation.

It can also turn on the parasympathetic system – the ‘rest and digest' system — which puts us in a more relaxed state right when we get out of bed, helping set the tone for a calm morning and day.

How to start?

Before stretching, you should think about warming up your muscles to improve blood flow and get them more pliable.

While lying down, start by flexing your lower limbs and putting your knees and feet in the air. With your knees in the air, raise and lower your feet; roll your ankles and move them back and forth.

Next, sit up and slowly look left and then right. Roll your shoulders around; work your elbows by holding both arms in front of you and flexing arms by doing biceps curls; flex your wrists up and down; open and close your hands several times.

Now that you're warmed up a bit, you're ready to proceed with a stretch routine below; advised by Harvard Health.

Note, you're going to want to hold each stretch for 30 to 60 seconds if possible and don't bounce.

When you finish stretching, you'll feel great :)

Stretching not only improves circulation to your tissues, but lubricates the joints, helps you maintain your range of motion and stimulates the production of feel good chemicals.

Full Body Stretch

Lie on your back with both legs extended. Hold the band shoulder-distance apart with both hands by your hips. Lift the strap up toward the ceiling, over your head and down toward the bed behind you.


Single Knee Pull

Lie on your back with your legs extended. Bend your left knee. Grasp the back of your left thigh and pull your knee toward your chest. Flex your right foot and press the thigh and calf of that leg down toward the bed to feel a stretch in the front of your right hip and top of your right thigh. Return to the starting position and repeat with the other leg.


Side Lying Quad Stretch

Lie on your right side with your legs stacked and extended. Rest your right arm under your head. Bend your left knee and bring your heel toward your left buttock, reaching back with your left hand to grasp your foot. Feel the stretch in the front of your thigh and hip. Turn onto your left side and repeat the exercise.


Child's Pose

Position yourself on all fours, knees hip-width apart, big toes touching, and head and neck in neutral alignment. Slowly drop your buttocks back toward your heels as you extend your hands in front of you and rest your forehead on the bed. Feel the stretch down your arms, shoulders, and back.



Lie facedown with your legs extended and toes pointed. Place your hands just below your shoulders, palms down, and press your palms against the bed to slowly lift your head, shoulders, and chest. Feel the stretch down the front of your torso and across your chest.