MORROW'S MORNING STRETCH ROUTINE
Before you get out of bed, take 3-5 minutes to do the following:
Raise arms above your head and reach up while lying on your back.
Additionally, straighten and stretch your legs to elongate the
Next, bring each knee (one at a time) to chest while wrapping
arms around the bent knee to bring it in toward your chest --
This is also a good time to masssage the calf of each leg with
your knuckles and/or hands, as well as to massage your hamstrings
while knees are in this bent position.
Additionally use this time to circle/rotate your ankles on each
The next aspect of this routine requires an electric body massage
wand that can be purchased at most local drugstores like Sav-On
for about $20.
Use the wand for a full body massage. This process activates the
cells to rejuvenate the body -- an essential part of Bert's routine:
at the base of the neck, to the shoulders, and down each arm.
Continue around the side and back of the body, as well as down
the front and back of each leg (hamstrings, quads and calves included).
Additionally, don't forget your feet! Be sure to go over to the
top of the toes and foot, as well as the soles of the feet.
The next part of his routine requires both a squeeze ball and hand
grips. Bert does about 25 squeezes with each hand on the ball first
to loosen up, followed by another 25 on the hand grips for strength.
The chin-up bar is the next part of his routine, which Bert believes
has helped alot in his shoulder flexibility -- particularly because
he had a previous injury that stiffens if not stretched out daily.
A chin-up bar can be purchased at most sporting good stores and
is the simple, inexpensive type you put between any door jam.
Place the bar high enough to hand from without your feet touching
the ground. Hang without swinging for a 20-count and feel the
stretch all the way through your body from your hands to your
The next part will have to be improvised for most people because
Bert's routine utilizes an "anti-gravity" inversion table that allows
him to hang from his ankles while lying on this board that flips
him over so he's inverted. From this position he then does 60 inverted
sit-ups -- bringing his hands to his toes to strengthen the stomach
muscles and "core" of the body.
the Back stores carries the Hangups Inversion
Table which is state-of-the-art, quality built, and affordably
priced. This Inversion Table stretches your body, boosts your
energy, increases flexibility and stimulates circulation. Inverted
stretching allows your body weight to decompress the spine, increasing
space between each vertebrae to relieve pressure on discs, ligaments
and nerve roots.
If you don't have an anti-gravity machine, do crunch style sit-ups.
The next segment of Bert's routine is done on the floor with a mat:
flat, place your arms behind your bent knees and bring them toward
your chest, rounding your back, and hold for a 20-count.
straighten your legs up, hands clasped behind your knees and stretch
them back up over your head. You'll feel this stretch in your
you can find a good piece of sturdy rope, Bert uses this to stretch
his hips and this hip rotation keeps him flexible for hurdles.
the rope at the bottom of one foot while keeping the two ends
of the rope in your hand (you should create a loop with the closed
end around the foot and the open ends in your hands).
Lie down on your back and bring your straightened leg up by pulling
the rope and leg toward you. Your other leg should remain in a
comfortable position -- bent, or slightly bent while relaxed on
will feel this stretch in the hamstring of the leg you're pulling
and you should continue bringing the leg toward you for a total
While keeping the rope in your hand and your leg up straight,
rotate the leg to the side by opening up the hip. Hold stretch
here 20 count.
Next, with the leg still at your side begin to rotate it forward
and continue to make a circle by coming back across your body
with the straight leg. Circle it around 5-10 times for good hip
Switch legs and repeat.
After you've completed this stretch on both sides, while still
on the floor, cross your legs indian-style and bring both knees
up to your chest, using your hands to wrap around your ankles
while you pull your knees toward you. Hold for a count of 20.
Finish off by standing up straight against a wall: Heels at the
base of the wall, bottom touching, with back of head and shoulders
against the wall also. Say, "Ears over the shoulders, Bert" and
this leaves you ready to start the day with perfect posture. Think
of it often -- don't slouch, head up, and shoulders back!
beginning this or any other exercise routine, be sure to check
with a doctor first. No pain is good pain so stay within a comfortable