8 Stretches You Should Do Every Morning To Feel Strong, Flexible And Grounded

Whether you wake up stiff and achy or spring out of bed, everyone can benefit from a good morning stretch routine. After a long night of sleep, stretching is the perfect way to loosen joints and muscles and prepare for the day. While building this habit will require carving out some time from schedule, the benefits to your body are well worth the effort.

Creating your morning stretch routine has a variety of health benefits. Improving your posture, increasing blood flow to your muscles, and easing back and neck pain help you to feel strong. Additionally, stretching increases your range of motion and freedom of movement, all contributing to increased flexibility. Mentally, a morning stretch routine helps to ground you in the moment as you focus on the movements and release tension in your muscles. (1)

Below are 8 simple stretches to start your day off right. They’re easy to do and don’t require any special equipment except your body!

1. Straight Leg Calf Stretch

This stretch is a great way to release tension and tightness in the calves after a long night’s rest.

Stand and face a wall, placing your arms straight out in front of you and hands flat against the wall.
With your right leg forward and foot flat on the floor, extend your left leg back without raising your heel.

Without bending your back knee, lean into the wall. When you feel the stretch in your calf, hold for 30 seconds.
Switch sides and repeat twice for each leg.

2. Standing Hamstring Stretch

Another great stretch for the legs, this movement can also help relieve lower back pain.

Standing straight, put your left heel on a surface at a height slightly lower than your hip (such as a chair, bed, or bench) and flex your foot.
Lean into the stretch by bending forward at the hips towards your flexed foot.
Hold for 30 seconds, then switch.

3. Standing Side Stretch

Working on your upper back, shoulders, and core, this stretch increases flexibility and range of motion.

Standing with feet together and arms up over your head, clasp your hands together and interlace your fingers with the pointer fingers extended.
As you reach upward, inhale. Exhale as you bend your upper body to the right.

After taking 5 slow breaths, return to the center position. Repeat on the left side.
Repeat this stretch 4-5 times, making sure not to rush and completing the movements slowly.

4. Door Stretch

This movement helps open up the chest and relieve tense muscles in your back.

Stand in a doorway and place your arms on the door jams, extending one foot through the doorway.
Keep your upper arms horizontal to the ground, with forearms resting on the frame.
Bend your front knee until you feel the stretch along your shoulders and in the front of your chest. Hold for 30 seconds.

Repeat this stretch 2-3 times.

5. Standing Forward Bend

For relaxing the length of the spine and easing tight hamstrings, this morning stretch is the best.

Stand with feet aligned to the hips, knees slightly bent. Bend forward at the hips.

With your upper body hanging over your legs, claps your elbows or place hands on the floor for support.
Holding for 3-4 deep breaths, you can slowly rock from side to side or gently shake your head in a ‘no’ gesture while your body hangs.
Slowly come up, one vertebra at a time, gently pulling in at your abs.

Repeat 2 times.

6. Clasped Hand Stretch

While similar to the Standing Forward Bend, this stretch works the shoulders and upper arms along with the spine.

Stand with feet slightly wider than your hips and clasp your hands behind your back (or as close as you can reach).

Raising your arms upwards behind you, bend at the waist, letting your head hang loose.
Stretch your raised arms as high as you can, keeping the hands clasped. You can also try to touch your palms together.
Hold for 30 seconds and release, slowly raising back up. Repeat 3 times.

7. Elevated Pigeon Stretch

This stretch uses your bed or another surface to open up the hips, which also can alleviate lower back pain.

Facing your bed or another sturdy surface, left your left leg with knee bent onto the bed. Rest it as you would in a cross-legged sitting position.
Square off your hips, making sure your front knee is positioned outside of your front shoulder.

Keeping your spine straight, bend forward at the hips, placing your hands on the bed for additional support.
Hold the position for 5-6 breaths, and then switch sides.

8. Cat & Cow

This soothing pose gives your entire spine a good stretch while also strengthening the torso and neck.

Get on your hands and knees on the floor, using an exercise mat for added comfort and stability.
With your palms directly under your shoulders and knees under your hips, breathe in and arch your back upward like a stretching cat with your head and tailbone towards the floor.
Breathe out as your return to the initial position.

Take another deep breath in and reach your neck and upper spine upwards, tailbone towards the sky. Breathe out and fall back to the neutral position.
Repeat 5 times. (2)