Getting your body moving with a quick stretch routine can be a fantastic way to wake up without reaching for the coffee mug.
5 Early Morning Stretching Exercises
Start your day feeling refreshed and energized with this simple, five-step best morning stretching exercises. These gentle movements help improve blood flow, release overnight tension, and prepare your mind and body for the day ahead.
1. Full Body Stretch
How to perform it
While still lying down, reach both arms overhead and point your toes away from you, as if you’re stretching from a long nap. Inhale deeply and exhale slowly. Hold for 10-15 seconds.
Target Area & Benefit
Whole Body: Lengthens the spine, increases circulation, and simulates a deep yawn/stretch.
2. Knees-to-Chest Hug
How to perform it
Lie on your back. Bring one or both knees up to your chest and clasp your hands around them. Gently pull the knees toward your body. Hold for 30 seconds.
Target area & Benefits
Lower Back & Hips: Relieves tension and gently decompresses the spine.
3. Spinal Twist (Supine)
How to perform it
From the knees-to-chest position, extend both arms out to your sides. Gently let your knees fall to one side while turning your head to the opposite direction. Keep your shoulders pressed into the surface. Hold for 20 seconds, then switch sides.
Target area & Benefits
Spine & Core: Improves spinal mobility and eases tension in the lower back and sides.
4. Neck and Shoulder Release
How to perform it
Sit tall and relaxed. Slowly tilt your left ear toward your left shoulder until you feel a gentle stretch on the right side of your neck. Avoid pulling your head; use your own weight. Hold for 15 seconds. Repeat on the other side.
Target area & Benefits
Neck & Shoulders: Releases tension that often accumulates overnight or from stress. |
Tip: Focus on deep, slow breaths during each stretch. This helps oxygenate your blood and signal to your body that it’s time to wake up.
5. Seated Upper Back Stretch
How to perform it
Sit upright on the edge of your bed or a chair with your feet flat on the floor. Clasp your hands together and extend your arms straight out in front of you at shoulder height. Round your upper back, pushing your hands forward and dropping your chin to your chest. Hold for 15 seconds.
Also read: 7 Simple Yoga Asanas for a Healthier You
Target area & Benefits
Upper Back & Shoulders: Stretches the muscles between the shoulder blades, perfect for counteracting poor sleeping posture.
Frequently Asked Questions (FAQs)
1. How long should I spend on this routine?
The entire five-stretch routine should take you approximately 3 to 5 minutes to complete. It’s designed to be a quick wake-up sequence, not a full workout. The goal is to gently warm up your muscles and spine before starting your day.
2. Can I do these stretches in bed?
Yes! Most of the routine is designed to be performed either in bed or immediately next to it.
Knees-to-Chest Hug, Full Body Stretch, and Spinal Twist (Supine) should all be performed while lying down, which is often easiest in bed.
The Seated Upper Back Stretch and Neck and Shoulder Release can be done while sitting on the edge of the bed or standing.
3. Should stretching cause pain?
No, stretching should never cause sharp or intense pain. You should feel a gentle pull or mild tension in the muscle, not pain. If you feel pain, ease out of the stretch immediately. Remember to breathe deeply and only stretch to a comfortable point.
4. What is the benefit of a full body stretch?
The full body stretch (like the “morning yawn” stretch) is beneficial because it helps to increase blood flow throughout your body and lengthens the major muscle groups that contract while you sleep. It’s an essential movement that helps to signal to your nervous system that it’s time to wake up and move.
5. Should stretching cause pain?
No, stretching should never cause sharp or intense pain. You should feel a gentle pull or mild tension in the muscle, not pain. If you feel pain, ease out of the stretch immediately. Remember to breathe deeply and only stretch to a comfortable point.
6. What is the benefit of a full body stretch?
The full body stretch (like the “morning yawn” stretch) is beneficial because it helps to increase blood flow throughout your body and lengthens the major muscle groups that contract while you sleep. It’s an essential movement that helps to signal to your nervous system that it’s time to wake up and move.
