20+ Best Morning Stretches to Wake Up Your Body and Mind

We all know how it feels to wake up after a long night’s sleep – groggy, foggy, and just not quite feeling like yourself. But did you know that something as simple as stretching in the morning can help you wake up feeling refreshed? That’s because stretching gives your body and mind a quick jolt of energy, getting the blood flowing and helping you to feel more awake.

Most experts recommend spending 10-15 minutes each day stretching, though some advise going for up to an hour. If you’re not sure where to start, we’ve got you covered with our list of 20 of the best morning stretches. Give them a try and see how they help you start your day.

Benefits of Morning Stretches

Waking up in the morning and stretching may not seem like it does much, but in fact, it can help you reduce stress and focus throughout the day. Studies have shown that morning stretches help reduce fatigue and increase alertness and concentration. So if you’re looking for ways to improve your productivity, including some morning stretches in your daily routine is a great place to start.

1. Your glutes will be thankful!!

If you’re experiencing low back pain after a long day at work, it’s likely because your lower back muscles are sagging. To alleviate the discomfort, try stretching your lower back.

2. Stress-buster

Stress can often lead to tension in the body, which is why it’s important to do some morning stretches to help relax tight muscles.

3. Flexible muscle

It’s difficult for your muscles to grow when they’re constantly tight, which also increases the chances of sustaining a muscle injury. Stretching in the morning can help avoid this type of injury.

4. Pain reduction

Morning stretches that work the entire body can help relieve joint and muscle pain. Furthermore, gentle stretches may also be beneficial in alleviating joint pain.

What Types of Stretches to Do in the Morning

Here are two stretches that are good for the shoulders and quadriceps:

Shoulder Extenders: The overhead shoulder stretch is good for the rotator cuff and the shoulders. Lie down on the floor. With your fingers, create a lace design. Put your hands in the air and raise them both. Increase the length of your rib cage to the maximum extent possible. Hold the position for a total of 10 seconds; repeat this five times to complete the set.

Quadriceps Stretch: Stand up and grasp something firm to stretch your quadriceps muscles. One knee should be bent, and one ankle grasped. Do it for 15 seconds with one leg elevated; repeat this three times.

How to Start Your Morning Stretches?

Stretching in the morning can help relax muscles, improve mobility, reduce stress, and increase alertness. One of the most basic requirements for starting your morning stretches is to do them right from your bed before stepping down. These simple stretches help to relax muscles while also reawakening the body. You can either follow a prescribed routine or pick from the many stretches as you wish.

Morning Stretches for Beginners

It’s essential to stretch in the morning because it helps reduce swelling and discomfort and improve flexibility. The following are some key stretches for morning stiffness:

1. Shoulder Flex

  • Straighten your spine and clasp your hands behind your back.
  • Then, lift your joined hands as far as you can comfortably go.
  • Take 3–4 deep breaths while in this position.
  • Repeat.

2. Forearm Stretch

  • While standing, extend your left arm to the right side.
  • Hook your left palm with your right hand and pull it in tight.
  • Take deep breaths while remaining in this position.
  • Switch sides and extend your right arm.
  • Repeat the opposite side.
  • Morning Stretches in Bed

One of the best ways to start your day is by stretching in bed as soon as you wake up. This simple activity can be very soothing and revitalizing, helping you to feel more flexible and relaxed. After a good stretch, it will be easier to get out of bed and start your day.

3. Cobra Stretch

  • Lay with face on the surface.
  • Place your palms flat on the surface.
  • Place your elbows at your sides and lean back.
  • Raise your tummy from the surface as long as it is comfortable.
  • Relax the muscles in your neck and shoulders.
  • Hold the stretch for 15-20 seconds before gradually lowering yourself.

4. Knees to Chest Stretch

  • While lying flat on your back, bring one knee to your chest and support it with your arms or hands.
  • The muscles in your lower back should be nice and stretched.
  • This stretch can be done with both knees at the same time.

5. Lower Back and Vertebral Stretch

  • While lying on your back, raise one leg and roll it to the opposite side.
  • Maintain both shoulders on the bed at all times.
  • Tilt your head to face your outstretched arm if it’s more comfortable.
  • Stretch your upper and lower back muscles. Inhale and exhale deeply.
  • Morning Stretches for All Runners

6. Quadriceps Stretch

Straighten your leg and pull it behind you with your hand. Recline by tucking your pelvis.

To protect your knee joint, keep your knee pointing downward. After 30 seconds, switch sides.

A chair can also help you keep your balance. This stretch should be felt from hip to knee in front of the thigh.

7. Spine Stretch

  • Shift your weight to the left. Bring your right knee up to your chest and straighten your left leg.
  • Rotate your right leg so that the knee is in front of your left knee.
  • Extend your right arm as well as your head and upper back.
  • Before switching sides, hold for 10-20 seconds


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