Two Stretches I Do Everyday

I do a couple stretches early in the morning that I benefit from a lot and that feel great.

I can’t recommend them enough, especially in tandem. One stretches the body way out and the other compacts it, so it seems like they balance each other.

Garland Pose (Deep Squat, Asian Squat)

First, The Garland Pose (or Deep Squat, Asian Squat) is a squat that looks like this.

You keep your rear-end close to the floor, feet flat on the ground and pointed outward slightly, head up, hands in prayer, and elbows separating knees.

Hold it for as long as you like. 

You don’t have to keep still either. You can stretch your arms, twist your torso, lower your head, etc. Whatever feels good.

There are multiple benefits to the Garland Pose including:

1. Feels great

2. Improves mobility and flexibility in hips, legs, groin, ankles, feet, back, core

3. Great for posture

4. Relieves too much sitting (and too much standing)

5. Decreases back and hip pain

6. Decreases stiffness after endurance exercise

7. Increases ability to cope with psychosocial stress

8. Perfect position for petting dogs and other friendly critters

If you have knee injuries, wait until they have healed. Ultimately, you want to be in a place with this stretch that it prevents injuries, not exacerbates them.

I do this one in the early morning and several times per day and it is magical. I began doing this pose by accident, to pet my dog before learning it was a yoga pose or a thing in general. 

If you can’t make it down all the way, just bend halfway, then 3/4 way until you can get there, like this…

Dead Hang (Passive Hang)

Next, the dead hang (or Passive Hang). I do this one everyday in the early morning, and sometimes throughout the day.

For the dead hang, you just hang still from a bar and let your whole body stretch. It feels fantastic.

There are multiple benefits to the dead hang including:

1. Feels great

2. Stretches and builds mobility in spine, arms, core, and shoulders

3. Strengthens grip, forearms, shoulders, lats, and core

4. Improves posture

5. Decreases back pain

6. Gets the body going

7. Increases ability to cope with psychosocial stress

8. Provides incredible balance between tension and relaxation

Bonus - The dead hang is a great way to begin a pull-up progression if you are interested in doing pull-ups but don’t have the strength to do them yet.

How long you hang is dependent upon your strength and what you are feeling. 

Also, you can add body movements while you are hanging. Sometimes, I swing from side to side or twist my legs or torso - whatever I’m feeling in that moment.

I installed a pull-up bar in the wall of my home, but the bars you attach to the door frame work fine.

Here’s an article about choosing a pull-up bar for the home.