Movement Matters: Stretches As We Leave Our Bed

Some Mornings we wake up feeling tense. We may toss and turn with anxiety, overthinking and dissecting our daily choices, our subconscious mind constantly processing information and experiences our conscious mind puts aside while we continue in survival mode. I for one know when this is happening because I’ll develop a tension headache that no amount of water will ease and what I need is to bring back my morning stretches to help ease my anxiety and stiff muscles and focus some time on breathwork to calm my nervous system.

The sympathetic nervous system is our body’s built-in alarm system. This makes up part of our autonomic nervous system, also known as our involuntary nervous system and amazingly, without conscious direction, it regulates important bodily functions like our heart rate, blood pressure, pupil dilation, body temperature, sweating and digestion. The sympathetic nervous system will direct the body’s rapid involuntary response to dangerous or stressful situations. Sympathetic dysfunction underlies many mental health conditions such as anxiety, depression and chronic stress. In short bursts, the body’s physical stress response can be useful and grant an energizing boost of mental focus. If prolonged, however, the stress signals whizzing through the body wreak havoc. Besides maintaining a mental feeling of constant stress, it can damage blood vessels, increase blood pressure and promote a build-up of fat. So, while the fight-or-flight response serves a purpose, you don’t want it switched on all the time.

There are healthy ways to move your body as you start your day to encourage your body to reach a state of homeostasis (balance and calm). To get started, try these 10 simple stretches that begin in bed and finish with your feet on the ground, ready to start your day!

Cobra Stretch or Sphinx Pose – Both poses require you to start on your stomach, legs stretched out straight. Beginning with Sphinx, you place your forearms flat, stretched out in front and your elbows stacked under your shoulders. You lift the crown of your head upward as you extend out through your collarbones and bring your sternum forward. This is a great way to start if your wrists feel weak. In the Cobra pose, you apply the same theory, only with your hands placed under your shoulders, elbows tucked to your sides and lifting through your crown. Remember to relax your neck and shoulders in both positions, holding for 5 breaths in each pose.
Knees to Chest – Lying flat on your back, bringing one knee to your chest at a time, holding it with your hands, keeping your other leg outstretched.
Spinal Twist – Now bring the knee over to the opposite side whilst stretching the opposite arm out to the side maintaining your shoulder blades flat against your bed and turning your gaze to that outstretched arm. Take 5 deep breaths on each side.
Chest stretch – Sitting on the edge of the bed, interlock your fingers behind your back and as you inhale lift your arms behind you, opening your chest and on your exhale, lower the arms back down. Repeat for 5 breaths.
Shoulder stretch 2 – Bringing your arm straight out in front of your body, stretch it across your chest and hold it in place at the forearm with your other hand, maintaining a straight arm. Hold for 30 seconds on each side, taking deep breaths as you do so.
Neck stretch – as you inhale, roll your head starting with your right ear reaching for your right shoulder and rotating backward, opening up your throat. Exhale as your left ear comes down towards your left shoulder and rotate with your chin coming down toward your chest. Continue this fluid rotation of the head for 5 breaths in one direction before changing the direction for another 5 breaths.
Side stretch – Standing with your feet hip-width apart, clasp your hands above your head and lean to one side until you feel the stretch from your arm, down the side of your body. Hold for 30 seconds on each side while maintaining deep abdominal breaths.
Quad stretch – Using the side of your bed, or the closest wall for balance support, lift one of your ankles behind you to stretch the quad. You can achieve this by holding the ankle in place or resting it on the edge of the bed behind you depending on your flexibility. Alternate sides, holding for 30 seconds each.
Hamstring stretch – Stretching one leg out in front of you, raising the toes to the ceiling and bending your standing leg until you feel a stretch from your ankle, up the back of your leg. Hold each side for 30 seconds or more.
Calf stretch – Standing with your hands against the wall, step one leg backward and extend your heel towards the floor until you feel the stretch along your calf. Hold for 30 seconds before swapping legs.

Remember to stretch safely, listening to your body as you go. Breathe deeply to help the body relax, and only stretch as far as you are comfortable, releasing if any signs of sharp pain indicate you may injure yourself. If you have any pre-existing injuries, seek guidance from your healthcare provider or a professional in a field that understands safe practices in stretching, e.g. a qualified Yoga teacher.

Image by Belloso & Herchen GbR from Pixabay

Leila Verban, Our Expert

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Leila Verban is a creative writer and a qualified Yoga teacher who is the sole owner of Earth Side Yoga. Situated at the base of the Eungella Range, she continues to evolve her practice and refine her skills to incorporate counselling, meditation, energy healing and positive manifestation.