10 Morning Stretches to Help You Start Your Day

One of the best ways to wake up your body, increase your energy, and set a positive tone for the rest of your day is to stretch first thing in the morning. Stretching increases circulation, eases tense muscles that may have accumulated over the course of the night, and increases flexibility. You can feel more focused, alert, and limber by doing these quick, yet effective stretches.

These ten morning stretches will help you start your day off right. Add these to your routine:

Neck Stretches

What it does: It relieves stress from the shoulders and neck, which are frequently the source of stiffness from bad posture or sleep.

How to carry it out:

1.Sit or stand with your back straight.
2.Slowly tilt your head toward your right shoulder until you feel a gentle stretch along the left side of your neck.
3.Hold for 15-30 seconds, then switch sides.
4.You can add gentle pressure by placing your hand on your head to deepen the stretch.

Benefits: Reduces tension and stiffness as you start the day by reducing the tightness in your neck and upper back.

Arm Circles

It has the effect of warming up the shoulder joints and boosting blood flow to the upper limbs.

Method for doing it:

1.Stretch your arms straight out to the sides while maintaining a shoulder-width distance between your feet.
2.Start by moving your arms in small circles and work your way up to larger ones.
3.Make a direction change after 15 seconds.

Benefits: Promotes better circulation to the arms and increases shoulder mobility, relieving stiffness and priming the upper body for the day.

Side Stretch

What it does: It improves flexibility in your hips, shoulders, and spine while stretching the sides of your body.

How to do it :
1.Lift your arms above your head while maintaining a hip-width distance between your feet.
2.Feel the stretch along your left side as you slowly bend to the right while holding onto your left wrist with your right hand.
3.After holding for 15 to 30 seconds, swap sides.

Benefits: This stretch releases pressure from your spine while you sleep and helps lengthen your spine.

Cat-Cow Stretch

What it does: This flow increases spinal flexibility and extends the neck, back, and abdomen.

How to carry it out:

1.Place yourself on your hands and knees like you’re on a table.
2.Take a breath and raise your head and tailbone by arching your back (Cow Pose).
3.As you turn your back and drop your chin into your chest, release the breath (Cat Pose).
4.Continue for ten to fifteen breath cycles.

Benefits: Cat-Cow is great for alleviating any stiffness in the spine and for energizing the muscles of the back and core.

5.Child’s Position

What it does: Child’s Pose encourages attention and relaxation while stretching the thighs, hips, and lower back.

How to carry it out:
1.Place your hands on the floor, separating your knees so that your big toes contact.
2.Lower your torso toward the floor, extend your arms forward, and sit back on your heels.
3.Place your forehead on the mat and give it a minute or two of rest.

Benefits: This stretch releases tension in your hips and lower back, giving previously tight areas more room and flexibility.

Downward Facing Dog

What it does: This traditional yoga stance strengthens your arms and shoulders and stretches your spine, hamstrings, and calves.

How to carry it out:

1.Get on your hands and knees to begin.
2.Raise your hips toward the ceiling, extend your legs, and arrange your torso so that your body forms an inverted “V.”
3.Maintain your head between your arms and press your heels toward the floor (they don’t have to touch).
4.Hold for a duration of 30 to 1 minute.

Benefits: This full-body stretch releases stress in the legs and back and helps extend your spine. It is energizing.

Standing Forward and Bend

What it does: It relaxes the mind and stretches the lower back, calves, and hamstrings.

How to carry it out:

1.Place your feet hip-width apart as you stand.
2.Exhale as you bend forward from your hips, then inhale as you raise your arms above your head.
3.Stretch out your hands and place them on your shins or toward the floor.
4.Hold for thirty to sixty seconds, letting your body unwind and your head hang heavy.

Benefits: Aids in easing leg and back strain and fostering serenity and mental relaxation.

Spinal Twist when Seated

What it does: This twist improves circulation and digestion while stretching your hips, shoulders, and spine.

How to carry it out:

1.Stretching your legs out, take a seat on the floor.
2.With your right foot on the outside of your left thigh, bend your right knee.
3.Breathe in, extend your back, and release the breath as you rotate your body to the right.
4.For a more profound twist, place your left elbow on the outside of your right knee.
5.After 30 seconds of holding, swap sides.

Benefits: This stretch is excellent for increasing energy in the morning since it stimulates the digestive system and enhances spinal mobility.

Stretching Your Hip Flexors

What it does: Increases hip mobility and stretches the quadriceps and hip flexors.

How to carry it out:

1.Keeping your left knee on the ground, take a step forward with your right foot to form a lunge.
2.Your left hip flexor can be stretched by bending forward a little.
3.After 30 seconds of holding, swap sides.

Benefits: Excellent for releasing constrictive hips, particularly following extended periods of sitting or sleeping curled up.

Knee-to-Chest Expansion

What it does: This stretch gently activates the core while releasing tension in the glutes and lower back.

How to carry it out:

1.Stretch your legs out while lying on your back.
2.Draw one knee up to your chest and encircle it with your arms.
3.After 20 to 30 seconds of holding, switch legs.
4.Draw your knees into your chest and move gently from side to side for a deeper stretch.

Benefits: This stretch helps to increase flexibility and lessen back pain by releasing any tension or stiffness in the lower back.