Mornings are hectic. But taking just 10 minutes to stretch can completely change how your day goes. These five stretches will wake up your body without needing a full workout.
Why Bother with Morning Stretches?
When you sleep, your muscles tighten up. Morning stretches get blood flowing again and gently wake up your nervous system. Plus, it's a nice quiet moment before the day gets crazy.
Pro Tip: Do these right after you get up, before you check your phone. Future you will thank you.
The 5 Stretches
1. Cat-Cow Stretch (1-2 minutes)
Start on your hands and knees with your wrists under your shoulders and knees under your hips. Inhale as you drop your belly and lift your chest (cow pose), then exhale as you round your spine and tuck your chin (cat pose). Flow between these two positions for 1-2 minutes.
Benefits: Wakes up your spine, relieves back tension, and improves posture.
2. Standing Forward Fold (1 minute)
Stand with your feet hip-width apart. Slowly hinge at your hips and fold forward, letting your head and arms hang heavy. You can bend your knees slightly if your hamstrings are tight. Hold for 30 seconds to 1 minute, breathing deeply.
Benefits: Stretches your hamstrings, calves, and lower back. Also calms your mind and reduces stress.
3. Seated Spinal Twist (1 minute each side)
Sit on the floor with your legs extended. Bend your right knee and place your right foot on the outside of your left thigh. Place your left elbow on the outside of your right knee and gently twist to the right. Hold for 1 minute, then switch sides.
Benefits: Improves spinal mobility, aids digestion, and releases tension in your back and shoulders.
4. Hip Flexor Stretch (1 minute each side)
Kneel on your right knee with your left foot flat on the floor in front of you (like a lunge position). Gently push your hips forward until you feel a stretch in the front of your right hip. Hold for 1 minute, then switch sides.
Benefits: Opens tight hip flexors (especially important if you sit a lot), improves lower back health, and enhances mobility.
5. Shoulder Rolls and Neck Stretch (2 minutes)
Stand or sit comfortably. Roll your shoulders backwards in large circles 10 times, then forwards 10 times. Finish by gently tilting your head to the right (right ear toward right shoulder), hold for 15 seconds, then repeat on the left side.
Benefits: Releases upper body tension, reduces neck and shoulder stiffness, and improves posture.
Making It Stick
The hardest part is remembering to actually do it. Set out your yoga mat the night before, or just do them on your bedroom carpet. After a week or so, you'll notice you feel better throughout the day.
What to Wear
Comfort is key for morning stretches. Our seamless leggings and soft crop tops are perfect for those early morning movements - no restrictive waistbands or uncomfortable seams to distract you.
Shop Comfortable ActivewearBottom Line
Morning stretches are one of those simple things that actually make a difference. They don't require equipment, take barely any time, and the benefits last all day. Whether you're preparing for a workout or just want to feel less stiff, these five stretches are a solid place to start.
This isn't about being perfect. Listen to your body, breathe, and enjoy having a quiet minute to yourself before everything kicks off.