Twelve morning stretches worth adding to your routine include:
Prone press-upNeck mobility stretchShoulder shrugsMorning shoulder stretchStanding quad stretchKnees to chestTricep stretchSide stretchChild’s poseGlute bridgeLumbar flexion stretchSpinal twist
Read on for how and why to do each of these morning stretches, as well as some things to consider before you try them.
How Morning Stretches Can Be Helpful
Morning stretches can help you relieve sleep-related pain or joint stiffness that you may feel upon waking.
Stretching first thing in the morning can also help improve blood flow and flexibility, so your body ready to take on the activities of the day.
Some people also say it improves mood, helping you get things started on the right foot.
Safety Considerations
If you’re not used to exercising, it’s best to begin a morning stretch routine slowly.
Don’t try to stretch more than is comfortable. Your flexibility will improve over time as you continue to do these exercises each day.
Stretching should not be painful. If you do experience pain, especially a sharp or shooting pain, stop doing the stretch immediately. Give yourself some time to recover before resuming that activity.
It is also important to speak to your healthcare provider before you start any exercise routine. This is especially true if you have an injury or a chronic condition such as arthritis.
Lie on your stomach with your hands in a push-up position. Relax your back and hips, and slowly push your upper body up, allowing your back to gently arch. Hold this position for 2 seconds, and then release. Repeat 10 times.
Here is how you do it:
Remain seated on the edge of your bed with your feet on the floor. Rotate your neck in a circle, touching your ears to your shoulders. Rotate slowly in a clockwise direction 5 times. Rotate slowly in a counterclockwise direction 5 times.
Remain seated on the edge of your bed with your feet on the floor. Shrug your shoulders up to your ears. Repeat 10 more times.
Stand next to your bed. Lace your fingers together. Raise your hands above your head, palms upward. Lift up stretching your rib cage. Hold for a count of 10. Repeat 5 more times.
Be sure to watch for any pinching or painful sensations in your shoulders as you do this. If you feel shoulder pain while stretching, stop the exercise immediately.
Stand up and hold onto something stable. Bend one knee up and grab your ankle with one hand. Hold your leg up for 15 seconds. Repeat 3 times.
Lie on your back with your arms at your sides. Bend your knees. Slowly raise both knees and grab one knee with each hand. Bring your knees as close to your chest as you can. Breathe deeply for a count of 5, then slowly lower your knees.
Extend your right arm across the front of your body. Place your left arm vertically over your right elbow. Gently pull your right arm closer to your body. Hold for 5 breaths, then slowly return your arms to your side. Repeat, this time starting with your left arm.
Make sure your back is straight. If standing, keep your feet hip-width apart. Raise your arms and clasp your hands together. Slowly and gently lean to one side until you can feel the stretch. Hold for 5 breaths. Still clasping your hands together, slowly lean towards the opposite side. Hold for 5 breaths.
Begin in a kneeling position. Keep your knees hip-width apart. Lower your body towards your knees. Stretch your arms out with your palms down. Keep lowering your body until your chest is close to the mattress or floor. Keep stretching your arms away from you as far as is comfortable. Hold for 5 breaths.
Lie on your back with your arms straight at your side and your palms facing down. Bend your knees, keeping them hip-width apart. Make sure your feet are flat on the floor. Lift your hips, keeping your arms flat at your side. Your weight should be on your feet and you should feel the stretch in your glutes. Hold for three to 5 breaths. Lower your hips slowly until you are back in the starting position.
Sit on the edge of your bed with your feet on the floor. Bend over, reaching your hands toward your feet. Round your back. Hold for a count of 10. Repeat 5 more times.
Lie on your back and bend your knees. Stretch your arms out straight to the side so your body makes a T shape. Bring your knees together and raise them above the bed. Lower your knees towards one side of your body. Ideally, they should rest on the bed or floor. Turn your head to the opposite side. Hold for 5 breaths. Slowly return to the starting position. Repeat on the opposite side.
For example, you can rotate your wrists and ankles clockwise and counterclockwise while you are sitting or standing at work to prevent stiffness and help keep up your energy.
