{"id":14517,"date":"2016-09-14T13:11:24","date_gmt":"2016-09-14T13:11:24","guid":{"rendered":"https:\/\/pre.shawellness.com\/shamagazine\/shamagazine\/?p=14517"},"modified":"2022-03-04T08:44:24","modified_gmt":"2022-03-04T08:44:24","slug":"morning-stretching-routine","status":"publish","type":"post","link":"https:\/\/pre.shawellness.com\/shamagazine\/en\/morning-stretching-routine\/","title":{"rendered":"Morning Stretching Routine"},"content":{"rendered":"<p style=\"text-align: left;\">Many of us have the habit of getting up, showering, having breakfast, and running out the door in the morning. But, <span style=\"text-decoration: underline;\">establishing a healthy morning routine sets the tone for the rest of the day.<\/span> Something as simple as taking 5 minutes of your time to stretch your body can be very beneficial to your well being.  <span style=\"text-decoration: underline;\">Following a night\u2019s sleep, our muscles have been inactive for a long period of time and they need to be stretched out to increase blood flow and oxygen in the muscle tissue.<\/span> We propose a few stretches for you to try at home in the morning to start your day right.<\/p>\n<h4>Child\u2019s Pose<\/h4>\n<p>Start your stretching session with this posture. Stretch your arms in front of you to activate your arms and stretch your shoulders. Take a few deep breaths in this position whilst you\u2019re stretching. Breathing will increase blood flow and oxygenation, waking you up and feeling more energized.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-14526\" src=\"https:\/\/pre.shawellness.com\/shamagazine\/wp-content\/uploads\/iStock_79129323_SMALL.jpg\" alt=\"\" width=\"880\" height=\"545\" \/><\/p>\n<h4><\/h4>\n<h4>Downward facing dog<\/h4>\n<p>Transition from a child\u2019s pose into downward dog. Start off by bending one leg at a time to stretch the calves out and once you feel that you\u2019ve stretched them out sufficiently, then stretch both legs out. Make sure you have a good posture. Take deep breaths in this posture and feel the stretch in your legs and back.<\/p>\n<h4><\/h4>\n<h4>Standing forward bend<\/h4>\n<p>Walk your hands towards your feet to end up in a standing forward bend. Depending on your flexibility, you can either have your legs straight or slightly bent. Let your arms hang towards the floor. Bend one leg at a time to get an extra stretch. Breathe deeply and enjoy the stretch.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-14527\" src=\"https:\/\/pre.shawellness.com\/shamagazine\/wp-content\/uploads\/iStock_79128991_SMALL.jpg\" alt=\"\" width=\"837\" height=\"572\" \/><\/p>\n<h4>Vertical standing stretch<\/h4>\n<p>Slowly start lifting your upper body, vertebrae by vertebrae until you\u2019re in upright position. Take a few deep breaths in and out whilst reaching your arms up and then down and have one final stretch joining your hands whilst stretching them above you.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-14528\" src=\"https:\/\/pre.shawellness.com\/shamagazine\/wp-content\/uploads\/iStock_79128939_SMALL.jpg\" alt=\"\" width=\"565\" height=\"848\" \/><\/p>\n<p>&nbsp;<\/p>\n<h4>Wide-legged forward bend<\/h4>\n<p>Make a V position with your legs by opening them up wide (approximately 1 meters distance between them), and slowly bring your upper body to the ground to stretch your back and legs out. Spend some time here stretching your entire body whilst also taking deep breaths.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-14529\" src=\"https:\/\/pre.shawellness.com\/shamagazine\/wp-content\/uploads\/iStock_79130167_SMALL.jpg\" alt=\"\" width=\"853\" height=\"562\" \/><\/p>\n<h4>Vertical standing<\/h4>\n<p>Slowly bring your legs together and your upper body up vertebrae by vertebrae. And take one final breath stretching your arms upwards and then bringing them down with the exhale.<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration: underline;\">This routine is one you can practice anywhere and a great way to stretch your body in the morning to increase energy, vitality and mental clarity.<\/span>  You can of course include more stretches or vary them, but if you\u2019re a beginner, this is a good place to start and then with time you can move your body intuitively.<\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: center;\"><b>Ready to give it a try?<\/b><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Many of us have the habit of getting up, showering, having breakfast, and running out the door in the morning. But, establishing a healthy morning routine sets the tone for the rest of the day. Something as simple as taking 5 minutes of your time to stretch your body can be very beneficial to your [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":14532,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[34],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.10 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Rutina de Estiramientos Matutinos | SHA Magazine<\/title>\n<meta name=\"description\" content=\"Los h\u00e1bitos saludables empiezan desde el momento en el que te levantas. Practica esta rutina de estiramientos matutinos para empezar el d\u00eda con energ\u00eda.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/pre.shawellness.com\/shamagazine\/en\/morning-stretching-routine\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rutina de Estiramientos Matutinos | SHA Magazine\" \/>\n<meta property=\"og:description\" content=\"Los h\u00e1bitos saludables empiezan desde el momento en el que te levantas. Practica esta rutina de estiramientos matutinos para empezar el d\u00eda con energ\u00eda.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/pre.shawellness.com\/shamagazine\/en\/morning-stretching-routine\/\" \/>\n<meta property=\"og:site_name\" content=\"SHA Magazine\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/shawellnessclinic\/\" \/>\n<meta property=\"article:published_time\" content=\"2016-09-14T13:11:24+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-03-04T08:44:24+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/pre.shawellness.com\/shamagazine\/wp-content\/uploads\/2016\/09\/iStock_68699049_SMALL.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"847\" \/>\n\t<meta property=\"og:image:height\" content=\"566\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"SHA Wellness Clinic\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@shawellness\" \/>\n<meta name=\"twitter:site\" content=\"@shawellness\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/pre.shawellness.com\/shamagazine\/en\/morning-stretching-routine\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/pre.shawellness.com\/shamagazine\/en\/morning-stretching-routine\/\"},\"author\":{\"name\":\"SHA Wellness Clinic\",\"@id\":\"https:\/\/pre.shawellness.com\/shamagazine\/en\/#\/schema\/person\/97ff5d2cc4c9d93746d11a7f4ab48b75\"},\"headline\":\"Morning Stretching Routine\",\"datePublished\":\"2016-09-14T13:11:24+00:00\",\"dateModified\":\"2022-03-04T08:44:24+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/pre.shawellness.com\/shamagazine\/en\/morning-stretching-routine\/\"},\"wordCount\":478,\"publisher\":{\"@id\":\"https:\/\/pre.shawellness.com\/shamagazine\/en\/#organization\"},\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/pre.shawellness.com\/shamagazine\/en\/morning-stretching-routine\/\",\"url\":\"https:\/\/pre.shawellness.com\/shamagazine\/en\/morning-stretching-routine\/\",\"name\":\"Rutina de Estiramientos Matutinos | SHA Magazine\",\"isPartOf\":{\"@id\":\"https:\/\/pre.shawellness.com\/shamagazine\/en\/#website\"},\"datePublished\":\"2016-09-14T13:11:24+00:00\",\"dateModified\":\"2022-03-04T08:44:24+00:00\",\"description\":\"Los h\u00e1bitos saludables empiezan desde el momento en el que te levantas. 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