Starting your morning right can make all the difference—it helps set up your mood and energy for the whole day ahead. Besides this, though, starting your day with the right movements can also help with keeping you healthy and active. When we say movements, we mean light stretches that will help you relieve all those knots from stress and tension. There are many effective and simple stretches that can easily be included in your morning routine; they will help you feel more flexible, along with reducing any stiffness and improving your posture.
Stretching has long been known to have many benefits, both physical and mental. For those that live a busy or sedentary lifestyle, a few minutes of stretching can go a long way in maintaining mobility.
Neck Stretch
Your neck is one of the most common places where tension can build up overnight. This is especially true if you slept in an awkward position or on an uncomfortable pillow during the night. A simple and quick neck stretch helps release any tightness that is there, which will help restore any lost mobility in your neck. It also helps in improving circulation to the head and neck, which can help reduce tension and headaches.
How to do it:
- Sit or stand in a relaxed, comfortable position.
- Slowly tilt your head to one side, bringing your ear towards your shoulder.
- Hold this position for 15–30 seconds; you will feel a gentle stretch along the side of your neck.
- Repeat on the other side.
- For an added stretch, gently press your hand against the side of your head to deepen the stretch.
Shoulder Rolls
Shoulders are another common area where there is tension buildup—this is especially true for those that spend most of their day sitting at a desk or doing activities that require repetitive movements. Shoulder rolls help in relieving the tension and improving mobility in the shoulder joints, which can help prevent stiffness. They also encourage better posture, which can give some relief to neck discomfort or pain that is caused by hunched shoulders.
How to do it:
- Sit or stand tall with your arms relaxed by your sides.
- Slowly begin to roll your shoulders forward in a circular motion. Make 10 small circles.
- After 10 repetitions, reverse the direction and make 10 circles backward.
- Repeat the process a few times.
Cat-Cow Stretch
This is a yoga pose or asana that is meant to open up the chest and improve spine flexibility. Besides gently warming up the body, this stretch also improves flexibility and range of motion in the spine, helps in reducing tension in the back, and also activates the muscles of your core. This stretch is ideal for those that experience lower back stiffness or spend a lot of hours sitting down.
How to do it:
- Start on all fours, with your wrists aligned under your shoulders and your knees directly beneath your hips.
- As you breathe in, arch your back downward (cow pose), dropping your belly towards the floor, and lifting your head and tailbone toward the ceiling.
- As you breathe out, round your back (cat pose), tucking your chin to your chest, and draw your belly button towards your spine.
- Repeat for 5-10 breaths, slowly flowing between the two positions.
Seated Forward Fold
This is a great stretch for the lower back and the hamstrings, both of which are common places where people feel tightness after a night of sleep. A seated forward fold helps lengthen and release the muscles along the back of the legs and spine, which helps improve hamstring flexibility and reduces tightness in the lower back.
How to do it:
- Sit on the floor with your legs extended straight out in front of you.
- Breathe in and lengthen your spine, sitting up tall.
- As you breathe out, gently hinge forward at the hips, reaching your hands toward your feet.
- Hold for 15-30 seconds, and then gently come back up.
Seated Twist
This is one of the best stretches to help improve flexibility and mobility in the spine and hips. It’s a great stretch to help you wake up your torso and increase circulation. This is because it improves spinal rotation and relieves tension in the lower back. It can also help in digestion by stimulating the abdominal organs.
How to do it:
- Sit with your legs extended straight in front of you.
- Cross your right foot over your left leg, placing it flat on the floor.
- Place your left elbow on the outside of your right knee and gently twist your torso to the right.
- Hold for 15-30 seconds, then slowly return to the center and repeat on the other side.
Standing Hamstring Stretch
Your hamstrings, which are at the back of your thighs, can become tight if you sit for a long period of time. The standing hamstring stretch is not only easy but is one of the best ways to loosen up the legs and improve their flexibility, which can reduce discomfort in the lower back and knees. This is especially helpful for those who experience stiffness after long periods of sitting.
How to do it:
- Stand tall with your feet hip-width apart.
- Step one leg forward, keeping the heel on the ground and the toes pointed upward.
- Slowly bend at your hips, reaching forward with your hands toward your toes.
- Hold for 15-30 seconds, then switch legs.
Chest Opener Stretch
This stretch focuses on the chest and shoulders that also get tight because of constant slouching or long hours of sitting. This stretch opens up the chest, which can relieve shoulder tightness and help improve posture by reducing the risk of rounded shoulders. It also helps “hunchbacks” that develop from prolonged sitting.
How to do it:
- Stand tall or sit with your hands clasped behind your back.
- Open your chest and gently lift your hands upwards as you squeeze your shoulder blades together.
- Hold the stretch for 15-20 seconds, breathing deeply.
- Release and repeat a few times.
Hip Flexor Stretch
The hip flexor stretch focuses on the hip region, of course, but helps relieve tightness that affects posture and causes discomfort in the lower back. This stretch helps in improving mobility in the hips and lower body.
How to do it:
- Begin in a standing position.
- Step one leg forward into a lunge position, keeping your back leg straight with the back heel lifted off the floor.
- Lower your hips toward the ground, feeling a stretch in the front of the hip of the back leg.
- Hold for 15-30 seconds and repeat on the other side.
Quad Stretch
A simple quad stretch can prevent tightness and help maintain mobility in the knees and hips. This stretch targets the quadriceps, which are important muscles for walking, squatting, and climbing stairs. By stretching the quads, you improve flexibility and reduce the risk of muscle tightness and knee pain.
How to do it:
- Stand tall and grab your right ankle with your right hand, pulling it toward your glutes.
- Keep your knees together and gently push your hips forward to deepen the stretch.
- Hold for 15-30 seconds, then switch legs.
Child’s Pose
This is a relaxing and gentle yoga stretch that focuses on the back, back, hips, and shoulders. Child’s Pose helps to stretch the lower back and hips and calms the nervous system.
How to do it:
- Start on your hands and knees.
- Sit back onto your heels, extending your arms in front of you on the floor.
- Rest your forehead on the ground and breathe deeply.
- Hold for 30 seconds to 1 minute, then gently come back to sitting.
Including these stretches in your morning routine can be easy; you just have to dedicate some time for your health. They are stretches that you can do as soon as you wake up in the comfort of your own home and can have long-lasting effects on your flexibility, mobility, and posture.
FAQs
How long should I hold each stretch?
For most stretches, holding them for 15-20 seconds works great. Most importantly, though, focus on your deep breathing while you are holding the stretch because this helps your muscles release and lengthen. If you’re comfortable, you can hold the stretch for up to 1 minute.
Can stretching in the morning help with joint pain?
Yes, in fact stretching is one of the best ways to help with joint stiffness and reduce joint discomfort that is caused by inflammation. Make sure that if you have joint concerns, that you are performing these stretches gently and listening to your body.
Should I warm up before doing these stretches?
These stretches are quite gentle on the body, but warming up before is never a bad idea. You can go for a quick walk, march lightly in place, or do gentle arm and leg movement that will help increase blood flow and get your muscles ready for deep stretching.
Can I do these stretches if I have a chronic condition?
While these stretches are safe to perform, if you have chronic conditions like arthritis, diabetes, or back pain, speak to your doctor before you start any new exercise routine. These stretches can be helpful, but your healthcare provider may offer personalized advice based on your condition.
