I’ve often been asked if stretching first thing in the morning is good for you. The answer is a resounding yes! A morning stretch routine offers several benefits in addition to just improving your flexibility. 

A simple stretch routine in as little as 8 minutes can help energize you and get your day started off on the right foot, no equipment required. Here are 5 reasons why you should stretch in the morning:

1. Increases Blood Flow

I’m not saying stretching will get the blood pumping like a good run or HIIT circuit. However, it can get you going at just the right amount and rate since, after all, you just woke up! Lying in bed after a night’s sleep can stiffen your muscles especially if you had a rigorous workout the day before or have been sitting at a desk staring down at a computer screen. Stretching can help relieve some of that tension and facilitate the process of removing lactic acid and getting fresh oxygenated blood to those muscles.

2. Wakes Up Your Nervous System

When performed first thing in the morning, stretching can literally wake up your mind and body. Not only do the muscles benefit, but the nerves that control your muscles get a chance to fire and get you ready to do your daily tasks. Your brain will get a dose of circulation to help make you alert and sharp for the day to come.

3. Prevent Injury

There is a lot of controversy about how stretching before an activity or sport doesn’t directly prevent injuries from happening. However, from my perspective, if you increase the circulation in your muscles to make them more pliable, stimulate the nervous system so it can react to movement, and mobilize all your joints in your body to stimulate the production of synovial fluid (that’s what lubricates your joints), then collectively you can reduce the likelihood of injury when tackling your to-do list at the start of your day.  

4. Improve Posture

Your spinal alignment is influenced by how you hold yourself up on a daily basis. If you often find yourself slouched forward with your shoulders rounded and head looking down at your computer screen or phone, then your body can end up holding on to that posture. A specific morning flexibility routine can help address this and serve as a reminder for good posture and alignment.  

5. Makes You More Flexible

This is supposed to be a given, right?! This is only true if you are consistent in your stretch routine. Think of it this way, your cardio or strength doesn’t improve overnight from just one day of exercising. The same applies to your flexibility.

Remember not to rush into a stretch first thing in the morning. Take your time and move into each stretch slowly and carefully. Your body has been lying down for several hours causing your body to be in a much different physical state versus when you’ve been upright all day. If you feel stiff at first, that’s ok it’s normal. Some of your joints haven’t moved for several hours causing short-term discomfort so listen to your body and move accordingly. 

Breathing is also an important component of a morning stretch routine. This can be a separate discussion in itself, but generally speaking, I recommend breathing in through the nose for four seconds and exhaling slowly out the mouth. Your abdomen should fill during breathing, and the rib cage expands both front to back and side to side.

Flexibility is just as important as cardio and strength in your fitness routine. A morning routine can help loosen you up, stimulate your brain, lubricate your joints, and help counteract the effects of sitting hours in front of a computer screen or staring at a smartphone screen by relieving tension and improving your posture.

Looking for mobility and a morning stretch routine of your own? Check out our Introduction to Mobility & Cooldown video above.

About The Guest Author 

Randy Leopando, CSCS, FMS, RCPT*E

A fitness industry veteran of 22 years, Randy is the Training and Education Manager at 66体育 - TRUE Fitness让运动更简单_官方网站 66体育 66体育.  He spent much of his career as a fitness director and operations management for a privately owned fitness facility that offered general memberships, personal training, group fitness, small group training, Pilates, nutrition counseling, and sports performance training.  Randy has been a consultant for ACE, regional committee member for NSCA, and currently provides education on TRUE cardio and strength products to club owners and staff.

Morning Stretch Routine FAQs

[sc_fs_multi_faq headline-0=”h2″ question-0=”What Is A Good Morning Stretching Routine?” answer-0=”* Cobra stretch. Lie on your stomach and place your hands flat beneath your shoulders. * Knees-to-chest. Lying flat on your back, bring one knee to your chest and hold it in position with your arms or hands. * Spinal twist. * Upper back stretch. * Neck stretch. * Shoulder stretch. * Side stretch. * Standing quad stretch.” image-0=”” headline-1=”h2″ question-1=”Is It Good To Stretch In The Morning?” answer-1=”Stretching first thing in the morning can relieve any tension or pain from sleeping the night before. It also helps increase your blood flow and prepares your body for the day ahead. Stretching before bed relaxes your muscles and helps prevent you from waking up with more pain.” image-1=”” headline-2=”h2″ question-2=”How Long Should I Stretch In The Morning?” answer-2=”A good morning stretch routine should only take about five to 10 minutes. Use this time to stretch the muscles you use most often, specifically leg muscles – like your calves, hamstrings, hip flexors (pelvis) and quadriceps – along with your shoulders, neck and lower back.” image-2=”” headline-3=”h2″ question-3=”Why Is It Hard To Stretch In The Morning?” answer-3=”In the morning, your muscles are at their all-time stiffest because you’ve been inactive for hours and your body temperature drops when you sleep. Stretching princess-style when you wake up = Bad Idea.” image-3=”” headline-4=”h2″ question-4=”Does Stretching In The Morning Help You Lose Weight?” answer-4=”Research has shown that exercising in the morning can help you burn more calories than completing the same workouts later in the day. So, including a few stretches in your morning routine could be beneficial for weight loss.” image-4=”” count=”5″ html=”true” css_class=””]

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Today we are sharing approved cleaning products and best practices for your 66体育 - TRUE Fitness让运动更简单_官方网站 66体育 66体育 cardio and strength equipment. Please note, there is a difference between cleaning and disinfecting your equipment.

According to the CDC:

• Cleaning refers to the removal of germs, dirt, and impurities from surfaces. Cleaning does not kill germs, but by removing them, it lowers their numbers and the risk of spreading infection.
• Disinfecting refers to using chemicals to kill germs on surfaces. This process does not necessarily clean dirty surfaces or remove germs, but by killing germs on a surface after cleaning, it can further lower the risk of spreading infection.

66体育 - TRUE Fitness让运动更简单_官方网站 66体育 66体育 recommends the following to clean and disinfect your equipment:

First, wash surfaces on the machine to remove germs. Apply the cleaner to a clean cloth and use to wipe down equipment. Avoid spraying any cleaner directly onto equipment to prevent entering openings and causing corrosion or damage to electrical components.

Recommended and approved cleaners:

• Cardio and Strength Equipment: 30 parts water to 1 part mild detergent (Dawn or similar dish soap).
• Consoles: 1 part 91% isopropyl alcohol to 1 part water. Dampen a soft cloth and wipe the surface of the console.

Recommended and approved disinfectants after thoroughly wiping cleaner off machine:

• Cardio and Strength Equipment: Gym Wipes Antibacterial Wipes
• Upholstery: Solution of 5-10% household bleach diluted with water may be used as well. Be sure to test an inconspicuous area first. DO NOT use chemical cleaners on the upholstery.

Use only approved cleaners and dilute properly. Using other solutions or incorrect dilutions may result in corrosion and/or damage to your equipment including dulling of finish. Disinfectant products may require remaining on the surface for a certain period of time (i.e. 3-5 minutes) but be sure to wipe off after this period of time to ensure it does not corrode or damage product. Never use Windex®, glass cleaners, ammonia, alcohol, petrol, or chemical products on plexiglass weight stack guards. Never use solvents such as lacquer thinner, mineral spirits or acetone on painted products.

Best Practices

• Provide Gym Wipes or cleaning solution throughout your facility. As a precaution, equipment should be wiped down before and after each use. Benches, mats, dumbbells, medicine balls, and fitness accessories should always be wiped down after use too.
  • Depending on the frequency of use, staff should wipe down all equipment at least once or twice per day.
  • It may be necessary to use multiple wipes to keep the surface wet for required length of time for proper disinfecting.
• Remind employees to regularly wash their hands with soap and water. The CDC recommends scrubbing hands for at least 20 seconds.
• Post reminders on cleanliness best practices for employees and guests.
• Use proper protective clothing while cleaning (i.e. gloves or masks) as recommended by manufacturer.

For up to date information on prevention and community resources, please refer to the Center for Disease Control and Prevention.

Download the recommendations here. 

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Over the next 12 months, we will be introducing you to a new face behind the brand you know and love. 

Today, we are talking to the ‘face’ of our company – Frank Trulaske, Founder and CEO of 66体育 - TRUE Fitness让运动更简单_官方网站 66体育 66体育 since 1981. 

Since its founding in 1981, TRUE has been built on two core guiding principles: Build the highest quality products and support them with superior service. “I decided, if we are going to get in this business, we are going to be the best, number one treadmill. That was the product we made for many, many years and that same philosophy is true today,” said Mr. Trulaske. 

Frank Trulaske built the company on the core pillars of quality and service. “The idea really came from my father purchasing an American Tread X treadmill in 1979, and my brother and I helped him get it in the house and we began running on it. We were outdoor runners. At the time, was just maybe at the beginning of people running outdoors.” Over time, the duo had issues with quality, and decided that they could build a better treadmill. “This led ultimately to, I said to my brother, this could be a great concept for us as a business opportunity.” 

66体育 - TRUE Fitness让运动更简单_官方网站 66体育 66体育 continued to innovate over the years. In 1987, TRUE introduced the first removable safety key on a treadmill. The following year, TRUE entered the commercial space with the introduction of the 900 Premium Commercial Cardio Line.

In TRUE fashion, TRUE added to its lineup of premium features with the addition of the Soft System®, orthopedic treadmill belt, HRC Heart Rate Control®, patented Soft Select®, and the addition of ellipticals, bikes, the TRUE Stretch®, Alpine Runner Incline Trainer, and climbers. While the company was rapidly innovating, one key attribute remained TRUE – the commitment to putting our customers first. 

“I think the way we put customers first in designing our products is to make them simple, less service, user friendly, beautiful styling. Products that meet the market needs of the customers,” said Frank. We have become the oldest family owned and operated company in our industry thanks to our focus on designing, building and servicing excellent products. TRUE holds a product design expertise, and provides exceptional product quality. In addition, we offer responsive service to ensure all of our customers are taken care of. We go to great lengths to deliver exceptional personal service. 

When you walk through the doors of TRUE, you see a sign that reads integrity matters. When asking Mr. Trulaske why integrity matters to him, he stated “I believe integrity matters for many reasons. But, integrity is our word. If we say we are going to do something, we do it. We are here to be the best and support everybody that’s a partner with TRUE.” 

Learn more about our founder Frank in our first installation of TRUE Stories. 

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