Get flexible with early morning stretching routines

Wake up to the following stretching exercises and increase your mobility and flexibility all day long. This gentle morning routine is safe to perform even with cold muscles.

• Sit on the floor with knees bent and feet flat on the floor.
• Lift your toes until only your heels touch the floor.
• Sit tall with back straight and spine extended, hands on shins.
• Tuck your chin into your chest, bend forward from the hips, and pull your torso as far down as you can.
• Hold for two seconds then release. Repeat ten times.

• Lie on your back with knees bent and feet on the floor.
• Lift right knee in towards your chest and loop a rope or towel around the arch of your right foot, holding the ends with your left hand.
• Extend your leg towards the ceiling.
• Place your right palm against your right thigh and press into it, using the rope to increase the stretch.
• Hold for 30 seconds, release and repeat three times.
• Switch legs and repeat.

• Lie on your back with knees bent and feet on the floor.
• Lift your right thigh toward your chest, grasping the back of your thigh with both hands.
• Bring your knee as close to your chest as you can.
• Hold for two seconds, release, then repeat ten times.
• Switch legs and repeat.

Try this shower routine. Experts say stretching in the shower is ideal because your muscles are being warmed by the water.

1. Raise arms above your head, clasp hands, and reach upwards, stretching your shoulders and back.

2. Slowly turn your head to the right until your chin is over your shoulder. Pause, then slowly turn your head all the way to the left. Repeat five times in each direction.

3. Dry off with one foot on the edge of the bath or shower tray, lean forward and stretch your hamstring.

4. While drying your hair, hold a calf stretch by extending one leg 0.5 to one metre behind the other.

This routine comprises very simple moves and is particularly good for anyone with stiff joints.

Complete the stretches from a standing position, gradually increasing your range of motion as your joints warm up. Do 10 to 12 reps of each stretch, moving clockwise and counterclockwise, pausing at the full extension on each stretch.

• Neck roll. Bring your chin to your chest. Move your chin in a half-circle, bringing your left ear over your left shoulder, then your right ear over your right shoulder.
• Shoulder shrug. Lift your shoulders to your ears; slowly drop them.
• Shoulder circle. Slowly roll your shoulders in circles.
• Arm circle. Extend your arms straight out to your sides, parallel to the ground. Slowly rotate them in circles like propellers.
• Hip circle. With knees slightly bent and feet placed wider than your hips, circle hips in one direction then the other, as if using a hula hoop.

Do one hand at a time for best effect.

• Finger spread. Place hand on a table, palm facing down. Spread fingers as far as you can; hold for 20 to 30 seconds.
• Thumb touch. Place hand, palm up, on a table with fingers open and relaxed. Touch the tips of your thumb and index finger together. Hold one second; return to starting position. Touch the tip of your thumb to all your other fingertips.
• Spider walk. Place your hand palm-down on a table. Use your fingers to pull your palm across the table as far as you can reach.

Not as flexible as you’d like to be? Add these simple and quick stretches to your morning routine for increased flexibility and strength.