by Shaun Brewster

Ditch the morning coffee! Get your day off to a great start with simple DIY massage and stretching techniques.

This simple routine takes less than 10 minutes but helps you launch the day with much more energy and focus.

Massage:

Use self-massage techniques and acupressure points to feel alert from the moment you get out of bed. Here's how:

1. Using your fingertips, gently tap your face along the jaw, cheekbones, forehead and top of the nose. This stimulates circulation to the face and head and, according to Chinese medicine, it also stimulates your body's energy to move through the area. Spend about 30 to 45 seconds on this step.

2. Using your knuckle, press into the point directly under the centre of your nose, above your upper lip. Press and release this point 30 times. This helps draw energy to your head.

3. With your thumb and finger, gently pinch and massage your earlobes and the outer rims of your ears for 1 to 2 minutes. This technique helps stimulate the brain, head and spine. You can use it to relieve pain in these areas and prevent headaches.

4. Everyone loves a scalp massage. Simply use your fingertips to knead your scalp. This relieves tension and improves circulation to the many muscles that cover your scalp area. Do this for 1 to 2 minutes.

Stretching:

A few simple stretches in the morning can help your whole body feel freer.

Note: Stretching when you first get out of bed feels great, but to prevent injuries, don't push the stretches too far before you have a chance to warm up your muscles.

Hold each stretch for approximately 30 seconds.

1. Stand with your feet slightly wider than shoulder-width apart and put one hand on your hip. With your other hand, reach for the ceiling and push your palm up as high as you can, leaning slightly to the opposite side of your body.

2. Resting on your hands and knees on the floor (hands directly below your shoulders and knees directly below your hips), allow your back to sag towards the floor and move your head back and up towards the ceiling, breathing in. Hold this position and your breath for 3 seconds, then reverse it by pushing your spine to the ceiling and bringing the top of your head towards the floor, exhaling as you do so. Do 10 repetitions.

3. Sitting on the floor with legs straight in front of you, tuck one foot under your opposite knee and rest the bent leg to the side. Reach for the foot of the still-straight leg. It doesn't matter if you can't reach the foot; just go as far as you can to find a gentle stretch. Try to keep the spine as straight as you can (try not to twist or lean to the left of right). This stretches the muscles and fascia (connective tissue) of the back of your legs and even your back itself.

Combine this routine with 30 minutes or more of exercise—such as a brisk walk—and you have a great start to the day—it's an easy way to control weight and improve your general health.

About the Expert

Shaun Brewster is a musculoskeletal therapist, owner and director of Inspired Health and Fitness, and course coordinator and lecturer at the Australian College of Sports Therapy.

NOTE: If you suffer from previous injury or other musculoskeletal dysfunction, please consult a healthcare professional before undertaking any exercise or stretching program.

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