Muscle awakening: 5 exercises to stretch and unlock the joints

When you wake up in the morning, your body needs a little boost to get back on track. Here's how.

Every morning, it's the same story: your joints are rusty and your muscles have trouble stretching. And this sensation is explained by a phenomenon specific to sleep: drooping, that is to say the absence of movement.

A morning awakening is therefore necessary thanks to "progressive stretching and yawning, as if it were necessary to restart the body" machine ", explains Sandra Delépine, physiotherapist and gym yoga sports educator in Lentigny (Loire).

Stretch your elongated back…

Start as soon as you wake up by stretching. First the back: still lying down, bend your legs and place your pelvis near your feet. Slide one foot then the other along your mattress. Finally, place your arms above your head. Exhale while stretching and inhale while releasing.

Then in the "child's posture"

Then sit in a heel-butt position and place your belly on your thighs by advancing your hands forward. Keep your chin tucked in then, while exhaling, raise your fingers and slide the base of your wrists forward. You can perform this exercise by placing a pillow between your buttocks and your knees to protect them.

Wake up your legs

Lying on your back, legs bent, bring one thigh to your stomach and hold your knee with your hands to stabilize it. Slide the other leg on the floor, toes towards the ceiling. Breathing out, try to slide the heel further forward and then switch sides.

Unlock your knees

Then the joints also need a gentle awakening. This is the case with the knees, to which you can connect with self-massage. Sitting, legs bent, buttocks back and back straight, place your hands on either side of a knee and massage while bending then straightening your knee. Switch sides.

Activate your wrists

Finish by unlocking your wrists. Make small circles with your hands, fingers relaxed, in one direction then in the other. You can also use a ball: take it in the palm of your hand and squeeze it gently for a few seconds. Release, repeat five times, then switch hands.

The main thing is above all "to respect your joints, know your limits and dare to move without wanting to go beyond what the body can do", advises the physiotherapist. "Do not try to imitate at all costs but rather respect and know your body".

Thanks to Sandra Delépine, physiotherapist and sports educator at Gym yoga douce in Lentigny (Loire).