Waking up to a morning stretch routine not only helps you feel energized but also sets a positive tone for the entire day. It increases flexibility, reduces stress, and prepares your body for daily activities. These simple stretches will get your blood flowing, improve posture, and boost overall well-being.
How to Do It:
• Begin on all fours with your wrists under your shoulders and knees under your hips.
• Inhale as you arch your back, dropping your belly toward the floor and lifting your chest (Cow Pose).
• Exhale as you round your spine, tucking your chin to your chest and pushing through your hands (Cat Pose).
• Repeat for 1-2 minutes.
Did you know? This stretch helps improve spinal mobility, relieves tension in your back, and improves posture.
How to Do It:
• Start on all fours with your hands spread wide.
• Lift your hips toward the ceiling, forming an upside-down V shape.
• Keep your feet hip-width apart and press your heels down toward the floor.
• Hold for 30 seconds, then relax.
Did you know? This pose lengthens the spine, strengthens the arms, and stretches the hamstrings, making it great for improving flexibility.
How to Do It:
• Stand tall with your feet shoulder-width apart.
• Inhale and roll your shoulders forward in a circular motion, then exhale and roll them backward.
• Repeat for 1-2 minutes.
Did you know? Shoulder rolls help relieve tension and stiffness in the shoulders and neck, which is great for anyone who spends a lot of time at a desk.
How to Do It:
• Stand with your feet hip-width apart.
• Slowly bend forward from the hips, letting your chest move toward your thighs.
• Reach for the floor or hold your elbows, and let your head hang loose.
• Hold for 30 seconds to 1 minute.
Did you know? This stretch releases tension in the lower back and hamstrings, while also calming the mind and reducing stress.
How to Do It:
• Start by kneeling on the floor and sitting back on your heels.
• Stretch your arms forward on the floor and lower your forehead toward the ground.
• Hold for 1-2 minutes.
Did you know? Child’s Pose helps to stretch the back, hips, and thighs, and is a great resting pose that calms the nervous system.
How to Do It:
• Sit with your legs extended in front of you.
• Bend your right knee and cross it over the left leg, placing your right foot on the floor.
• Twist your torso to the right, using your left arm to deepen the stretch.
• Hold for 30 seconds, then repeat on the other side.
Did you know? This stretch helps to improve spinal flexibility, relieve lower back pain, and stimulate digestion.
How to Do It:
• Stand tall with your feet hip-width apart.
• Reach your right arm overhead, and then bend to the left, feeling a stretch along your right side.
• Hold for 20-30 seconds, then switch sides.
Did you know? Side stretches lengthen the muscles along your torso and increase flexibility in the rib cage, improving lung capacity.
Improves spine mobility and relieves tension.
Stretches the spine and hamstrings while strengthening the arms.
Relieves shoulder and neck tension.
Stretches the hamstrings and calms the mind.
Relieves back and hip tension, promoting relaxation.
Improves spinal flexibility and digestion.
Increases flexibility and lung capacity.
Hold each stretch for 20-30 seconds, and repeat 2-3 times for maximum benefit.
Yes! These stretches are gentle and beginner-friendly, but always listen to your body and avoid pushing yourself too hard.
It’s best to follow the full routine for a balanced stretch, but if you’re short on time, choose the stretches that target areas where you feel the most tension.