20+ Best Morning Stretches To Wake Up Your Body & Mind

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

Are you tired from sleeping all night? Stretching in the morning allows adequate circulation to help you wake up feeling refreshed because it is quick. The average person can reap the benefits in 10 or 15 minutes per day. Some experts advise daily stretching for up to an hour. Activate your body and mind with our list of 20 best morning stretches!

Benefits of Morning Stretches

A good morning stretch isn’t a waste of time; it helps you focus and reduces stress throughout the day. Wake-up stretches help reduce fatigue and increase alertness and concentration. Include morning stretches in your daily routine to reap the benefits.

1. Your glutes will be thankful!!

Your lower back muscles may be sagging as a result of a long day at work. This causes low back pain. To alleviate the discomfort, you should stretch your lower back.

2. Stress-buster

Stress causes body tension. Morning stretches for flexibility may aid in the relaxation of tight body muscles.

3. Flexible muscle

It is difficult to expand your muscles when they are tight. A muscle injury is more likely to occur as a result of this. Stretching in the morning may help avoid muscle injury.

4. Pain reduction

Full body morning stretch that includes the entire body can help relieve joint and muscle pain. Besides, gentle stretches may be beneficial in alleviating joint pain.

What Types of Stretches to Do in the Morning

There are several kinds of stretches that may make your daily morning stretch routine.

  • Press-up: Perform push-ups while lying down on your stomach. Allow your back to arch and back and hips to relax as you lean forward. Hold the position for 2 seconds before releasing; repeat ten times.
  • L-Flexor Stretch: Do seat lumbar flexion to stretch your low back gently. Place your feet on the floor and sit on the edge of the bed. Bend over and reach for your feet. Hold the position for a total of 10 seconds; repeat five times.
  • 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 may help relax muscles, improve mobility, reduce stress, and increase alertness. One of the most basic requirements is to start your morning stretches 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

Stretching is essential because it helps decrease swelling and discomfort and increases flexibility. The following are some of the vital stretches for morning stiffness:

1. Vertical Stretch

How To Do

  • Stand on flat ground.
  • Extend both arms as far as they will go.
  • Hold the position for as long as you’re comfortable, breathing deeply.
  • Repeat.

2. Shoulder Flex

How To Do

  • 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.

3. Forearm Stretch

Forearm Stretch

How To Do

  • 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

Stretching in bed first thing in the morning may be one of the most soothing and revitalizing activities you can do. After giving it a thorough stretch, you will feel your muscles become more flexible and relaxed, making it easier to get out of bed in the morning.

1. Full Body Stretch

Full Body Stretch

How To Do

  • Raise your arms above your head, maintaining your shoulders level on the bed.
  • Extend your entire body, from fingertips to toes. 4–5 repetitions of the stretch.

2. Vertebral Stretch

Vertebral Stretch

How To Do

  • With your left hand, gently pull the knee to the left, keeping your shoulders tucked in.
  • Extend your right hand and turn to the right.
  • Hold the stretch and take a deep breath.
  • Repeat by changing the right knee with the left knee.

3. Child Pose

Child Pose

How To Do

  • Raise your arms over your head while kneeling.
  • Stretch forward until your hands and chest area are on the floor or as close to it as you can get.
  • Hands forward, as far away from the body as possible, shoulders relaxed.
  • Maintain the position for 3–5 seconds.
  • Repeat.

Morning Stretches While Sitting

Mornings are crucial for our bodies, although they are often overlooked. Because of our hectic schedules, we rarely find the time to stretch our muscles as much as possible throughout the day. We may be depriving our bodies of adequate rest between nights of sleep if we do not stretch first thing in the morning. Applying the advice we’ve provided here will help you get a better start to your day.

1. Chest and Shoulder Stretch

Chest and Shoulder Stretch

How To Do

  • Interlace your fingers behind your back.
  • Raise your arms until you feel a stretch across the middle of your chest.
  • Before releasing, hold for 15-30 seconds.

2. Neck Extension

Neck Extension

How To Do

  • Grip your head with your right arm.
  • Feel an excellent stretch down your neck as you turn to the left.
  • Hold for 15-30 seconds before switching sides.

3. Back Extension

Back Extension

How To Do

  • Place your back against the backrest of your chair.
  • Placing your hands behind your neck is a good idea.
  • Extend your arms wide across your backrest until you feel a good stretch across your back and chest.
  • Hold for about 10-15 seconds.

Morning Stretches for Back Relief

Morning stretches are a simple way to unwind. Absolutely nothing compares to relaxing your body and then cooling your brain with a cold shower or bath, followed by stretching your back and hips, and legs to relieve tension. This type of physical activity has numerous benefits that you can obtain daily, including mental, physical, and muscular advantages, among others. Not only will you experience less pain in your back, neck, and joints afterward, you will also feel more relaxed and energized as a result of the procedure.

1. Back Stretch

Back Stretch

How To Do

  • In a seated position, lock both palms and stretch your arms forward.
  • Hold for ten seconds
  • Repeat.

2. Side Bend

Side Bend

How To Do

  • Standing or sitting, move your hand gently down the sides of the opposite leg as far as it will go.
  • Then gradually get back to your starting position.
  • Repeat for the opposite side.

3. Hip Stretch

Hip Stretch

How To Do

  • Lie on your back with your legs bent and your feet flat on the floor.
  • The left knee supports the right ankle.
  • By linking your hands underneath or over your left knee, pull your left leg towards your chest.
  • Repeat for 10 seconds on each side.

Morning Stretches to Do Once You Move Around a Bit

When you first wake up in the morning, you must stretch out your muscles. Those who prefer to exercise first thing in the morning should do so after your stretch session.

1. Cobra Stretch

Cobra Stretch

How To Do

  • 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.

2. Knees to Chest Stretch

Knees to Chest Stretch

How To Do

  • 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.

3. Lower Back and Vertebral Stretch

Lower Back and Vertebral Stretch

How To Do

  • 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

Stretching in the morning can be beneficial to runners in a variety of ways. Stretching first thing in the morning can help you improve your endurance while strengthening your muscles in preparation for a run.

1. Quadriceps Stretch

Quadriceps Stretch

How To Do

  • 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.

2. Spine Stretch

Spine Stretch

How To Do

  • 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

3. Lower Back Stretch

Lower Back Stretch

How To Do

  • Lie flat on your back.
  • Pull your knees up to your sternum until a stretch is felt.
  • Hold for a total of 20 seconds.
  • Repeat.

Morning Stretches for Seniors

One of the most frequent activities that seniors do is to stretch in the morning. These quick morning stretches are essential for seniors who wish to maintain their flexibility. The stretches help relax the muscles and improve blood flow to the body.

1. Seated Chest Stretch

How To Do

  • Maintain a straight back while sitting.
  • Raise your arms in front/back of you.
  • Extend your arms out to the sides, straight and away from your body.
  • Hold the position for 20 seconds to allow the chest to expand.
  • Exhale slowly through your arms.
  • Repeat.

2. Back Stretch Splits

Back Stretch Splits

How To Do

  • Stand and easily bend backward to perform this stretch.
  • Place your hands on your hips or above your head and straighten your spine.
  • Lean back and look up slowly.
  • Keep an eye on your balance.
  • Hold for a few seconds before returning to the starting position.
  • Repeat ten times.

Exercising first thing in the morning when you wake up helps to energize you much more than a cup of coffee or any other beverages. A proper morning stretch practice may make or break your ability to get a lot of sleep, as well as improve your mood, energy, concentration, and overall mood throughout the day. Simply performing the stretches on the list above will help you wake your body and mind in the morning hours.

Also Read:

Effective Morning Exercises
Simple 5 Minute Simple Exercises
Health Benefits of Morning Walks

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Ruchelle has a vast experience working with clients in hospitality, health and wellness, entertainment, real estate, and retail. She aims to utilise her learnings to deliver quality content which will in turn help drive sales and customer engagement.