10 Morning Stretches to Start Your Day

Morning stretches to improve your daily routine

Actively starting your day helps you to stay fresh throughout the day. Let’s face it, not everyone is a morning person. Many people wake up feeling cranky.

If you do not feel well-rested after a good night’s sleep, this hints that your routine is messed up. This might be because you are not physically active.

Sitting for long intervals during the day is alarming for your health. It is hard to find time for a workout, especially on working days.

Morning stretches are the best way to start your day. In this article, find a list of morning stretches that will help you stay active, get you relaxed and reduce body pains.

Top 10 Morning Stretches

Start your day a bit earlier with a stretch.

You can easily do some of these stretches in your bed. Morning stretches will enhance your mood, improve mindfulness and get you ready for the day.

Here are ten stretches to start your day!

1. Knee to Chest

This is one of the easiest stretches that you can do in your bed. First, lie straight on your back. Now bend one of your knees and bring it towards your chest as much as you can.

Hold your knee using your arms. You may touch your forehead to the knee. Stay in the position for a few seconds. Repeat with the other leg.

You can try to do this with both legs at once.

This exercise strengthens your core and increases flexibility. If you suffer from lower back pain, this stretch will cure it in no time. 

2. Cobra Pose

The Cobra pose is a fun stretch that improves your posture. To do this pose, lie straight on your stomach.

Bring your hands forward and place them on the bed/mat surface. Now lift yourself while your hips are pressed against the surface. Lift your belly for more intensity.

Fully stretch your chest out and push your chin up. Breathe slowly while holding this position for 10 seconds.

Go back to the rest position. Repeat as many times as you like.

3. Child’s Pose

The child's pose is an excellent way to activate your hips, thighs, shoulder and arm muscles. Kneel on your bed and get into the table position.

To do that, stretch your arms to hold your upper body. Make sure your thighs are width and length apart.

Lower your upper body while moving it between your knees. Now stretch your arms with palms pressed against the ground. Make sure your hips are pushed backward.

Hold this position for at least 10 seconds. 

4. Cat-Cow Stretch

This is one of the most popular yoga poses. Cat-cow is a combination of two poses that targets your spine and core. Get into the backward table position. Lie facing the ground.

Hold your body up with your arms and knees. Your palms and knees will touch the ground. Now push your belly downward while curving your back. Keep your arms and knees intact.

That is the cow position!

Now you have to push your back up to create an upper curve. This is the cat position. Move back and forth between poses.

Hold one pose for five seconds. You can try a single pose for ease. 

5. Downward Dog

This pose is a great way to stimulate your mind and have a fresh start. You might want to do it on the ground for a better grip. The downward dog targets all your body from wrist to legs.

For the resting position, push your hands on the ground with your arms straight.

On the other end, you will have your legs in a line while standing on your toes. Now move downward while pushing your hips upward.

Your feet will touch the ground. Make sure your legs and arms do not bend. Do downward dog daily and get rid of back pain. 

Now, as you get up from your bed, sit down for a few minutes.

Here are some stretches you can do while sitting:

1. Back Stretch

While sitting, stretch out your arms with interlocked fingers. Now push your hands forward to bend at your shoulder level. You will bend your back a little.

You will feel a stretch on your shoulders.

Feel free to try this position while standing, too.

2. Arm Stretch

This stretch will activate your arms and shoulders for the day. All you must do is stretch your arms towards the opposite side as much as you can.

Use the other arm to extend more and support your arm.

Hold for a few seconds. Repeat with the other arm.

3. Neck Stretch

Now, it is time to get rid of neck issues. To do a neck stretch, move one of your ears towards the shoulder. Hold your head with your hand for some support.

Remember not to overdo it. Only stretch as much as you can easily.

Hold this position for twenty seconds. Repeat on the opposite side. This stretch will enhance neck flexibility and reduce pain.

Now, it is time to stand up to start your day.

You can do the following stretches while standing:

1. Side Stretch

This is a stretch that you can do without much effort. Stand straight with your feet apart. Move your arms above your head and meet your hands (like when you clap).

Make sure you stretch your arms fully. Now lean towards the left.

You will feel a stretch on your tummy. Hold for ten seconds. Now lean on the other side. This stretch will work your stomach.

2. Forward Bend

To do a forward bend, stand with your feet together and hands by your side. Bend to take your hands towards your legs. You want to make your hands touch your lower leg or feet (it depends on you).

Bend as much as you easily can. Let your head hang for ten seconds and slowly move back to the rest position.

Final Words

To conclude, morning stretches will do wonders for your mental and physical health.

These will give you a fresh and happy start to the day. Take a few minutes in the morning to do stretches, and you will never regret it.