Wake Up Better: 4 Stretches to Start Your Day

如果您醒来时，您会在经过上午的例行活动时感觉像僵尸，那么伸展可能会使您变成一个早起的人。这些伸展的锻炼可以帮助您唤醒您并为当天设定健康的基调。

For non-morning people, you can begin this stretching routine without even leaving your bed.

“从脚开始。只需弯曲并伸出脚（将脚趾远离您，然后向您伸出）。接下来，向每个方向旋转脚踝。最终致力于将脚趾张开并放松几次。

“Move up the body. Hug one knee at a time to your chest, then both knees together to your chest. Keeping your back flat on the mattress, you can take both knees together and drop them toward one side and then the other for a nice torso rotation.

“留在背上臀部。移到床的边缘，让一只脚从床上朝地板上掉下来。要多伸展，请将对面的膝盖拉到胸部，而另一只脚则挂在床上。（这可以帮助下腰痛，因为腰痛是由紧绷的臀部引起的）。

“Put your arms out on the mattress so they look like goal posts. Keep your elbows and hands on the mattress and gently slide your hands up until they touch, then return to starting position and repeat.

If you prefer more of a meditative start to your day, this stretching workout that incorporates lots of breathing will help clear your mind.

“从交叉的姿势开始。如果您的膝盖比臀部高得多，或者您在此位置不舒服，请使用臀部下方的毯子来抬高臀部。将双手放在大腿顶部，找到一个高大的脊椎。闭上眼睛，开始专注于呼吸。光滑的吸入和呼气放松了神经系统，并向内向能量聚焦。在这个位置保持大约10次呼吸。

“Cross your legs at the shins. Lengthen your spine. On an inhale, lift from your sternum, exhale and twist to the right. You can place your left hand to the outer right thigh as you rotate from the navel to the right rib cage. On each inhale find more space, on an exhale maybe twist deeper. Hold for 5 breaths. Unwind gently and repeat on other side.

“Come to a table-top position with your hands under your shoulders; knees under hips. Spread wide through the fingers, hug your naval in slightly. On an inhale, draw your chest between your arms (cow pose), exhale, scoop the belly and round the back (cat pose). Move with your breath, and do cat-cow 5–10 times.

Wake up with lactic acid built up in your legs? These subtle stretches can work out the pain from running.

“从您的手和膝盖开始。通过将臀部抬到天花板上，将胸部折叠到四边形。当您感觉到腿筋伸展时，请保持在那里，并小心地返回起始位置。

“从脚踝和脚放松的膝盖开始。将胸部倾斜到腿上，向前伸出手臂，并伸到脊椎延伸。振荡以在您的手中施加更大的压力，并随着越来越多的四边形与地面接触而伸直手臂。您的成品位置应该是头部，下巴抬起，手臂伸开，臀部在地面上。

“Begin with one leg in front of the other. Your front knee should be bent and your back leg should be straight. Apply more bodyweight into the front leg and imagine there is a stake running through your back heel. Hold that stretch for 30–60 seconds as you feel your calf lengthen. (This is known as your traditional runner’s stretch.)

“Look straight up to the ceiling. Relax your jaw to feel a stretch at the front of your neck.”
-詹姆斯·夏皮罗（James Shapiro）, MS, certified personal trainer

如果您已经练习瑜伽或举重，则此例行程序会尽快将血液流到您的手臂上。

“先平躺,面对武器你的年代ides. Bend your knees. Allowing your feet to stack one on top of the other, rock your knees side to side letting gravity pull them down as far as you can go without letting your shoulders raise up off the floor. Exhale as you drop your knees, inhale at the top. Repeat 5 times per side.

“Next, tuck your belly button in and raise your knees up toward your chest, feet off the ground. Roll your knees 5 times to each side keeping the shoulders down.

“接下来，将脚向下降低，保持膝盖弯曲。吸气，当您呼气时，挤压腹肌，将臀部抬起地板，将高跟鞋推向地面。轻轻降低。重复10次。

“脸朝下，双手在你的肩膀上。挤压你的腿和臀部。吸气，当您呼气时，将上半身推开地板。眼镜蛇风格。轻轻降低。重复10次。