{"id":25158,"date":"2025-07-27T04:19:16","date_gmt":"2025-07-27T04:19:16","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/25158\/"},"modified":"2025-07-27T04:19:16","modified_gmt":"2025-07-27T04:19:16","slug":"these-4-stretching-exercises-will-make-every-day-a-great-day","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/25158\/","title":{"rendered":"These 4 stretching exercises will make every day a great day"},"content":{"rendered":"

\u201cAfter lying flat for eight hours our heart rate<\/a> slows and muscles<\/a> tend to tighten,\u201d he says. \u201cTherefore, we need something to kickstart our day both physically and mentally. Stretching has been shown to increase serotonin levels, the \u2018feel good\u2019 hormone<\/a> that reduces stress and supports reductions in depression and anxiety<\/a>.\u201d<\/p>\n

Ready for some science? \u201cYour Golgi tendon organs prevent your muscles from over-stretching by inhibiting nerve impulses,\u201d Raynsford adds. \u201cThis is heightened in the mornings so stretching can help recalibrate what the body believes is a \u2018normal\u2019 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.\u201d<\/p>\n

TOPSHOT – Pakistan players stretch during a training session in Melbourne on November 11, 2022, ahead of their ICC men’s Twenty20 World Cup 2022 final cricket match against England on November 13. – — IMAGE RESTRICTED TO EDITORIAL USE – STRICTLY NO COMMERCIAL USE — (Photo by William WEST \/ AFP) \/ — IMAGE RESTRICTED TO EDITORIAL USE – STRICTLY NO COMMERCIAL USE — (Photo by WILLIAM WEST\/AFP via Getty Images)WILLIAM WEST\/Getty Images<\/p>\n

What does stretching actually do to my body?<\/p>\n

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?<\/p>\n

\u201cStretching has numerous health benefits, some of them including improving your posture, flexibility, range of motion and blood circulation<\/a>,\u201d Weiner adds. \u201cStretching also can help reduce the risk of an injury.\u201d<\/p>\n

What\u2019s more, starting the day by limbering up can help prevent problems later \u2013 especially if you suffer from a desk-bound back around midday. \u201cWith 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 \u2018desk gremlin\u2019 posture,\u201d says Raynsford. \u201cThis can be improved by frequently stretching the pectorals and strengthening the upper back a few times each week.\u201d<\/p>\n

In fact, according to Harvard Health, regular stretching keeps muscles \u201clong, lean, and flexible<\/a>\u201d which is pretty much the jackpot. Meanwhile, data from the National Center For Complimentary And Integrative Health<\/a> 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.<\/p>\n

It\u2019s vital for sport too, be that your jog to work, or your cycle commute. \u201cStretching every day will prepare your body for any kind of activity you\u2019re doing,\u201d says Weiner. \u201cIf you\u2019re 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.\u201d<\/p>\n

The daily stretch routine that will transform your mornings<\/p>\n

Now we know why stretching is so important, it\u2019s 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\u2019t forget to hydrate afterwards.<\/p>\n

Knee Hugs<\/p>\n

\u201cBring 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.\u201d<\/p>\n

Rotating The Spine<\/p>\n

\u201cWhilst laying down, keep your upper body facing forward and take one leg across your body with one arm on the side fully extended.\u201d<\/p>\n

Low Lunges<\/p>\n

\u201cStart 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.\u201d<\/p>\n

Neck Stretching<\/p>\n

\u201cSimply route your neck forwards, backwards, and side to side.\u201d<\/p>\n

Surely even the most time-pressed of us can manage that?<\/p>\n","protected":false},"excerpt":{"rendered":"\u201cAfter lying flat for eight hours our heart rate slows and muscles tend to tighten,\u201d he says. \u201cTherefore,…\n","protected":false},"author":2,"featured_media":25159,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[64,63,538,137,1625,537],"class_list":{"0":"post-25158","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-au","9":"tag-australia","10":"tag-fitness","11":"tag-health","12":"tag-lifestyle","13":"tag-wellness"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/25158","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=25158"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/25158\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/25159"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=25158"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=25158"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=25158"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}