6 best morning stretches to wake up & start the day right
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore how an easy (and quick) stretch routine in the morning can improve flexibility and help you wake up. Plus, the 6 best morning stretches to start the day.
Waking up in the morning can sometimes feel like a challenge, especially if your body feels stiff and your mind is still groggy. Adding morning stretches into your routine can gently coax your body out of its sleepy state and ease muscle tension. Morning stretches can be a form of self-care that sets the tone for the entire day, helping you start your day with calm and focus.
The benefits of stretching in the morning
When we sleep, our muscles are relaxed for a long time, which can result in stiffness and discomfort upon waking. A morning stretch routine can help relieve stiff muscles, but it can also benefit the body and mind in other ways.
Easing pain and stiffness
One of the immediate benefits of morning stretching is the relief it can provide from pain and stiffness. As you stretch, you gently work through the tension in your muscles and joints. This can enhance your flexibility and reduce discomfort, so movement during your everyday activities is easier.
Improving blood flow and circulation
Stretching in the morning can boost your circulation, increasing blood flow to your muscles and delivering more oxygen and nutrients around your body. Improved circulation also helps in reducing muscle soreness and fatigue.
Enhancing flexibility
Regular morning stretching can gradually increase your range of motion, improving your flexibility. This can benefit your daily activities and help prevent injuries caused by sudden movements or strains.
Energizing the body
A good stretch may energize you as you wake up. By increasing blood flow and loosening your muscles, you may get a natural energy boost that can be a healthier and more refreshing alternative to a jolt of caffeine
Calming the mind
Taking a few minutes to stretch can give you a moment of calm before the busyness of the day begins. It’s a time to focus on your body and breath, reducing stress and anxiety.
Setting a positive tone for the day
Stretching in the morning can be a form of self-care. By incorporating mindful movement into your morning, you’re telling yourself that your wellbeing matters, which encourages you to make healthier choices throughout the day.
What to be mindful of during morning stretches
While morning stretches are generally safe and beneficial, approaching them with mindfulness can help you get the most out of your practice and avoid injury. By keeping these points in mind, you can ensure that your morning stretching routine is a safe and enjoyable part of your day.
Start slowly
Your body has just spent hours at rest, so it’s crucial to start with gentle movements. Rushing into more intense stretches can be counterproductive and may lead to strains. Begin with slow, easy stretches and gradually increase the intensity as your body warms up.
Listen to your body
Pay attention to how your body feels during each stretch. Stretching should never cause pain. If you feel any discomfort, ease up. You’re not aiming to push your body into painful positions, you’re aiming to gently wake up your muscles and joints.
💙 As you practice listening to your body, pay attention to your breathing, too. Jeff Warren’s Breathing With Affection meditation can show you how.
Practice consistency
The true benefits of stretching are seen over time and with regular practice. Even just a few minutes of stretching each morning can lead to improvements in flexibility, mobility, and overall wellbeing. Try to make it a consistent part of your morning routine.
Enhance flexibility over time
With consistent practice, you’ll likely notice you can stretch further and with less effort. Increasing your flexibility is a gradual process, so be patient with yourself.
Practice balance
Ensure your routine includes stretches for all the major muscle groups. This can help maintain a balanced flexibility and prevent overworking any particular area.
Focus on mindful breathing
Incorporate mindful breathing into your stretching routine. Deep, controlled breaths can enhance the effectiveness of stretches and help in calming your mind. Plus, it’s a great way to prepare mentally for the day ahead.
💙 Breathe Into Relaxation with Jay Shetty as he helps guide your breath—and your intentions—in this short meditation.
Practice safety
If you have any pre-existing injuries or health concerns, consult with a healthcare professional before starting a new stretching routine. This ensures that you choose stretches that are safe and beneficial for your specific needs.
Enjoy the process
Morning stretching is a time to focus on yourself and your wellbeing, so approach it with a positive attitude and let it be a peaceful, energizing start to your day.
💙 Stretching the body also includes awakening the mind, and Megan Reitz’ Counting the Breath is the perfect addition to your morning stretch sequence.
End your routine mindfully
Finish your stretching routine with a moment of relaxation to let your body and mind absorb the benefits of the stretches. You could end with a simple seated meditation or a few deep breaths to appreciate the time you’ve taken for yourself.
💙 Ease back into the present moment with this Relaxed Open-Hearted Presence meditation.
6 of the best stretches to do in the morning
Some stretches are really well-suited for waking up your body in the morning. Designed to be quick, basic, and easy to follow, they can be a seamless part of your morning routine as you wake up your body gently and prepare it for the day ahead.
These stretches are designed to be accessible to people of all fitness levels. They can be modified to suit your comfort level and should always be pain-free. Regular practice of these stretches can contribute to long-term improvements in flexibility and overall wellbeing.
1. Knees-to-chest stretch
Lie on your back with your legs extended. Gently bring one knee toward your chest, then the other, hugging them both with your arms. Hold the position for 20-30 seconds. This can be an excellent stretch for releasing tension in your lower back and hips.
2. Upper back stretch
Sit or stand with your arms extended in front of you. Clasp your hands together and round your upper back, pushing your clasped hands forward. You should feel a gentle stretch across your upper back and shoulders. Hold for 20-30 seconds. This stretch is particularly beneficial for those who spend a lot of time sitting or using computers.
3. Child’s pose
Start on your hands and knees. Lower your hips back toward your heels, stretching your arms out in front of you. Let your forehead rest gently on the floor. Hold this pose to stretch your back, hips, and thighs while also calming your mind.
4. Neck stretch
Sit or stand with your spine straight. Slowly tilt your head toward one shoulder, keeping the other shoulder relaxed. Hold for 20 seconds, then gently switch to the other side. This stretch can help relieve tension in the neck, a common area where stress accumulates.
5. Standing forward bend
Stand with your feet hip-width apart and slowly bend forward at the hips, letting your head and arms hang toward the floor. If you can’t touch the floor, that’s okay. Just let your arms dangle, or hold onto your elbows. Hold for 20-30 seconds. This stretch can be good for the hamstrings and lower back, and can also help increase blood flow to the head.
6. Cat cow stretch
Start this stretch on your hands and knees, ensuring your knees are aligned under your hips and your wrists under your shoulders. As you inhale, arch your back downward, lifting your head and tailbone up into cow pose. As you exhale, round your back up toward the ceiling, tucking your chin to your chest into cat pose. Continue this movement for 60 seconds to help with spinal flexibility and tension in the torso and neck.
Morning stretches FAQs
What is the best stretch when you wake up?
The best stretch after waking up is one that targets multiple areas of your body in a gentle way. A great example is the cat cow stretch. This engages your spine, neck, and shoulders, promoting flexibility and circulation. It's a gentle movement that warms up the body without straining any specific area, making it ideal for mornings when your muscles are still waking up.
Is stretching early in the morning beneficial for overall health?
Stretching early in the morning has numerous health benefits. It can help increase blood flow to your muscles, which can reduce stiffness and improve flexibility. It can also aid in releasing tension, both physically and mentally, preparing you for the day ahead. Morning stretching can boost your energy levels and mood, making it a valuable addition to your routine.
Is stretching a good morning routine?
Stretching can be an excellent addition to a morning routine. It’s a simple, quick way to activate your body after a night’s sleep. Stretching can help to shake off any stiffness or discomfort from sleeping, improve your posture, and increase your flexibility. It's also a moment of self-care, allowing you to start your day with a positive focus on your wellbeing.
What is a good morning stretch?
A good morning stretch is one that you can comfortably perform and that addresses your body's needs. For example, the standing forward bend stretches the hamstrings, calves, and back, which are areas that often feel tight in the morning. This stretch can encourage blood flow to the head, which can help clear the mind and reduce fatigue.
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