Morning Exercises to Do If You Wake Up Tired

Sleepy woman waking up

If you are waking up feeling groggy, sluggish, or tired -- exercise might feel like the last thing you want to do, but moving your body in the morning can help!

Personal trainer and frequent guest on The Doctors Jennifer Jacobs tells HuffPo, "Moving your body when you first wake up helps your circulation and stimulates your lymphatic system. As a result, you feel more energized.” Try out these expert-backed energy-boosting moves in the morning, which may help give you that much-needed kickstart to your day.

Downward Dog or any of Your Favorite Yoga Moves


This classic yoga move helps to get your blood flowing and can help you feel more awake. HuffPo suggests, "Starting on your hands and knees, stack your shoulders over your wrists and spread your palms out wide. Pressing through your palms, tuck your toes and lift your knees, pointing your hips toward the ceiling as you press down through the heels." If you think you are too old for yoga, see the 96-year-old yoga enthusiast perform her moves on The Doctors stage!

Stretch Your Hamstrings


Stretching in the morning will help loosen up your body after a night of rest. The experts share how to properly execute the stretch, sharing, "Start by lying on the floor with knees bent and feet flat. Gently grab behind one of your thighs and straighten and bend the knee repeatedly (just make sure not to overextend your knee). This back-and-forth flossing motion will give your hamstring a stretch-and-release sensation. Do 10 repetitions on each side for two to three rounds." Get more stretch suggestions to help with your neck and back pain!

Throw a Morning Dance Party


Yes, moving your body with some dancing -- maybe while doing a morning bathroom routine or while making breakfast -- can give you a great boost. Jennifer says, "This is my go-to morning move that really wakes me up. Choose a song that’s roughly three to five minutes and spend the duration of the song bouncing through the balls of your feet. You’ll start to increase blood flow ― not to mention sneak in a quick calf workout ― and may find that after the song ends your mood has improved, too.”

Stomach Sleepers - Try Child’s Pose to Side Bend


Personal trainer Khalil Jones says this move will help stomach sleepers reset their spine after a night of having their lower back in a bent position. And the experts say having less stiffness in your back will help you move more and feel more energized. "Kneeling on the floor, spread your knees hip-width apart and bend forward to place your torso between your thighs. Lengthen your tailbone and place your hands out to the side. Hold for 15 seconds for three to four rounds. As you come out of child’s pose, do a side bend: Grab one elbow with the opposite hand over your head and lean away from the elbow. This will stretch your back and triceps and improve mobility in your upper body," the experts suggest. The Doctors also have yoga moves to practice before bed that will help you sleep.

Focus on Your Tight Hamstrings


Physical therapist Theresa Marko tells HuffPo, “Hip flexors are such an important muscle. Tight hamstrings can tug on your lumbar spine, and this can cause pain.” To perform a proper hip flexor stretch, HuffPo says, "Dropping down into a half-kneeling position, do a slight pelvic tilt, lunging yourself forward to stretch your hip flexors. Hold for 15 seconds, repeating for three to four rounds." Get tips on stretches for your back, glutes and hamstrings, here!

Breathe Deeply


Try lateral breathing -- which is inhaling and exhaling deeply as you focus your mind on getting the breath into your sides -- can also help boost your entry levels, according to HuffPo's experts. “Lateral breathing helps to stimulate the mind,” Movement therapist Nikki Chrysostomou explains. “To do this, work on taking breath away from the stomach. Think of breathing into the back of your ribcage, into the sides of the ribs, and into your armpits. This creates a bucket-handle effect, with the ribs expanding out, and can perk you up.” Check out this video on how to do a lateral thoracic breathing exercise, that is said to help develop core strength.

More: The Reason for Feeling Tired Not Related to Sleep

More: Sleep Expert Shares Tips for Better Summer Sleep

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