I talk a lot about what a benefit daily stretching has been for me. If I could turn back time, I would have had my parents instill two habits in me from the time I was a child. Do stretching/yoga every day, and avoid sugar!
So, you want to see what all fuss is about, but your not sure how to start. The BEST thing you can do, especially if you are dealing with an injury or pain condition is talk to your physician about getting a referral to a physical therapist who can tailor a stretching routine based on your needs. You will also get immediate feedback on your form, and modifications you can do, Another great option is starting with a chair yoga routine, I like this video on sparkpeople.
My morning stretching routine consists of stretches that I have been given to do from physical therapists over the 30 plus years I've dealt with back issues. To feel my best, I need to stretch both my lower and upper back. I start the routine on my back, on my bed. I've usually been up around an hour doing this and that before I start. I do each stretch 3 reps, held for a count of 20. Stretches involving one leg or arm, I alternate doing 3 sets on each side. Before I start, I set my timer for 20 minutes.
First stretch - low back
Second hamstring, tight hamstrings exasperate low back issues
Third Hip flexor. This is the low intensity pose. Currently I do push the knee gently but firmly from this position.
This is the higher intensity option. I'm not there yet.
Fourth, lower back, twist. Also good if you are having digestive issues,
Fifth pelvic tilts or cat/cow stretches
I have arthritis in my knees, so I do the pelvic tilts, 3 to 6 reps of 20 seconds each, depending on how my lower back feels.
Cat/ cow stretch I think is a better option if you don't have knee or wrist issues
After this I sit at the end of my bed and do the following arm/neck/ shoulder/Lat stretches
Then I stand and work the calves and hamstrings, if time permits.
No matter how icky I feel in the morning, 9 times out of 10 this routine, followed by 5 minutes of Theracane therapy has me feeling ready to face my daily chores.