An Easy & Fast 10-Minute Morning Stretch Routine

An Easy & Fast 10-Minute Morning Stretch Routine

If you're looking for ways to wake up feeling more energized and present, a morning stretch routine is an excellent practice.

Morning stretching exercises help wake up the body and mind while promoting flexibility, mobility, optimal circulation, and overall fitness.

The best part? Studies have shown just 5-10 minutes of stretching daily can provide a wealth of benefits.

Here, we share a 5-10 minute morning stretch routine you can practice daily to help energize, enlighten, and awaken your whole self.

The Benefits of Morning Stretching Exercises

What's one of the first things you do when you wake up in the morning?

Besides turning off your alarm clock, nearly everyone starts their day by automatically stretching out their whole body (even newborns!).

This instinctual practice helps awaken our muscles and joints after hours of limited movement from sleeping, and signals the brain it's time to move.

A 5-10 morning stretching routine helps extend these benefits and can make a significant difference to your energy, mobility, and mood for the rest of the day.

Some benefits of morning stretching include:

  • Improved circulation
  • More energy
  • Increased range of motion
  • Reduce stress
  • Greater clarity of mind
  • Better digestion and elimination
  • May reduce the chances of injury or soreness after exercise
  • Better flexibility and mobility
  • Enhanced mindfulness/presence throughout the day
  • Improved joint health
  • Less stiffness and even relief from aches and pains associated with sleeping or lack of movement
  • Improved fitness
  • Better quality of life
  • Improved mood

Plus, morning stretching is something nearly anyone can do safely, provided you start slow and listen to your body.

A Few Tips & Precautions Before Getting Started With Your Morning Stretching Exercises

The morning stretching exercises you're about to learn are gentle and should be accessible to most people and fitness levels.

However, if you have any injuries, chronic pain (back, neck, hip, etc.), health concerns, or musculoskeletal conditions, check with your doctor or healthcare provider before you start stretching.

Here are a few more tips to get the most out of your morning stretch routine:

  • Start slowly. This routine offers 5- and 10-minute versions, and we suggest starting out with the 5-minute, or even just one stretch if you're new to this. You can increase slowly over time.
  • Listen to your body. Stretching should feel good, not painful! While it's generally okay to challenge yourself a bit, you don't want to cause extreme pain or discomfort.
  • Modify as needed. This is your practice so modify the stretch times and poses to suit your needs
  • Stay hydrated. Your muscles will stretch much easier and more efficiently if you're hydrated. No special drinks are required. Just a glass of water upon waking should do the trick.
  • Use props. Simple props like a sock or band, bolster, or yoga block can help make these exercises easier as you increase your flexibility.
  • Be kind to yourself. This stretching routine is not a competition. It's meant to gently awaken your body and mind and prepare you for the day. Think of it as a self-care practice…and there's no judgements or negative self-talk allowed in self-care! The more you practice, the more flexible and mobile you'll become

Now that you know the benefits and how to stay safe, let's get stretching.

A Quick & Easy 5 Minute Morning Stretch Routine

This morning stretching routine is broken down into two 5-minute increments with 5 exercises each lasting a little less than one-minute each.

This way, you can choose to do 5 or 10 minutes of stretching based on your level (beginner or experienced), goals, and schedule.

If you're only doing five minutes, we recommend starting out with this first routine. If you want to upgrade to ten minutes, carry on with the next routine.

1: Supine Twist with Hip Release

This stretch is a perfect start to your routine as it engages the whole body with specific emphasis on the hips, back, and lower back.

  1. Start by lying on your back with your hands facing upwards.
  2. Gently pull your right knee into your chest, raise your head, and give your knee a good squeeze.
  3. Place your head down and grasp your knee with the left hand.
  4. Allow your right hand and arm to stretch out to the side in half a t.
  5. Gently and slowly twist your right knee to your left side, doing your best to keep your shoulders glued to the ground or mat.
  6. Let your head fall in the opposite direction.
  7. Hold this pose for 30 seconds, deepening the stretch to your comfort level.
  8. Repeat on the other side.

Modifications:

  • Place a folded towel or blanket under your hips for greater mobility.
  • Place your hand under a sofa or ottoman to help glue your shoulder down as you twist.
  • If you have neck pain, place a pillow under your head for neck support and keep your head down during the knee pull.

Where will you feel this?

  • You'll feel this stretch in the lower back, outer hip, neck, and up the spine

2: Hamstring Stretch

This simple stretch does wonders for the backs of your legs and lower back. Bonus: you can do it in bed!

  1. Still lying down, raise your right leg up in the air and grab your toes, ankles, shins or whatever you can reach.
  2. Head stays firmly on the ground or mat.
  3. Pull down gently until you feel a nice stretch in the back of the leg.
    1. If you can't reach your toes or find it uncomfortable to hold your shin, use a sock or strap to wrap around the arch of your foot, then pull down.
  4. Hold for 30 seconds, deepening the stretch to your comfort level.
  5. Repeat on the other leg.

Modifications:

  • Keep your legs bent as you stretch to lighten the tension
  • Deepen the stretch by flexing your foot or reaching higher up on the leg or foot
  • Use a strap or sock to gently pull your foot down
  • Keep your toes pointed vs. flexed to reduce tension

Where will you feel this?

  • The backs of your legs (the hamstrings)
  • Lower back

3: Upper Back Stretch to Chest Opener

Most of us spend a lot of time hunched over devices, which can be hard on the back, chest, and neck.

These opposing stretches help stretch out the upper back while opening up the pectoral muscles and the fronts of the shoulders.

  1. Sit, stand, or kneel in a comfortable position. If you're standing, keep a soft bend in the knees.
  2. Interlace your fingers and lift your arms up to shoulder height as you round your back forward and drop your head forward, creating a nice stretch for the upper back.
    1. You can move your neck gently from side to side if that feels good and accessible.
  3. If you need more of a stretch, push your intertwined hands forward.
  4. Hold this pose for 10-15 seconds.
  5. Next, reverse the pose by intertwining your fingers behind your back, rolling your shoulders down and back, and gently lifting your palms away from your glutes, creating a chest-opening stretch.
    1. Take care not to arch your back by tightening up your core and pulling your shoulders down and back.
  6. Hold this for 10-15 seconds, then go back to the upper back stretch.
  7. Repeat each stretch 2-3 times.

Modification:

If clasping your hands together is too intense in either exercise, use a sock or strap, holding one end in each hand and creating gentle tension by pulling on either end as you extend your hands and arms forward or back

Where will you feel this?

  • Upper back
  • Shoulders
  • Chest
  • Triceps (backs of the arms)
  • Neck

4: Downward Facing Dog

This most-famous of yoga poses stretches and strengthens the whole body and provides room to improve and expand with every practice.

It's also great for strengthening the arms, shoulders, legs, core, and back.

  1. Start in a table top position, kneeling with your hands under your shoulders.
  2. From here, grip the ground with your base knuckles, brace your arms, and spread your back as you gently raise your hips into downward facing dog (which looks like you as an upside-down triangle, head facing your feet).
  3. It doesn't matter if your legs are perfectly straight, feel free to peddle them out, keep a bend in the knees or widen your stance.
  4. Keep pressing down into your base knuckles as you tighten your core, firm your shoulders in, and gently pull your back muscles apart to support your weight.
  5. Move your head side to side if that feels good and accessible.
  6. You should feel a good stretch in your back body as well as a nice challenge for your upper body, lower body, and abs.
  7. Hold your down dog for 30-45 seconds, dropping to your knees as needed for breaks.

Where will you feel this?

  • Hamstrings
  • Calves
  • Upper back
  • Lower back
  • Shoulders
  • Neck
  • Core
  • Wrists
  • Forearms

Modifications:

  • If this is too hard on your wrists, drop to your elbows. This will put more weight into your shoulders, so widen your feet, tighten up your core, engage your thighs, and shorten or lengthen your stance to compensate.
  • Drop into child's pose as-needed to rest.
  • Keep your knees bent to avoid hyper-extending your hamstrings.

5. Butterfly Stretch

This seated position should feel great after that down dog!

  1. Sit in a criss-cross applesauce position.
  2. Bring the soles of the feet to touch and grasp the ankles as you elongate your spine, pull your shoulders down, open the chest, and begin to feel a stretch in the inner groin and thighs.
  3. If you'd like to go deeper, squeeze your buttocks to lower your knees, and gently and slowly begin to fold down over your legs, keeping your back straight.
  4. Hold for 15-45 seconds, taking breaks to flap out your legs like a butterfly as needed.

Where will yo feel this?

  • Inner thighs
  • Groin
  • Lower back
  • Upper back
  • Chest

Modifications:

  • Elevate your hips by sitting on a pillow, bolster, or block
  • Omit the hinging forward if you already feel a good stretch
  • Use your elbows to gently push your knees down for a deeper stretch

Congratulations! You've just completed our simple 5-minute morning stretch routine!

If you'd like to make it a 10-minute practice, continue with the following exercises.

10-Minute Morning Stretch Routine

This 10-minute morning stretch routine builds upon the previous 5-minute stretch routine with additional stretches to round out your practice and leave you feeling fantastic!

6. Child's Pose

Child's pose is designed as a resting pose, but it's also active, providing a good stretch to the lower back and neck.

  1. Start in a kneeling position with your legs apart (like a triangle), sitting on your feet.
  2. Gently fold down, walking your hands and arms out in front of you, until your forehead creases the ground or mat, rounding your back.
    1. If you need more space, widen your knees.
  3. Keep your forehead creased on the ground or mat, or turn your head to one side.
  4. Let your hands and arms go limp as you take three deep breaths.
  5. Next, with your hands out in front of you, experiment with walking your hands out a bit further, while keeping your buttocks down, then raising your hands up onto your fingertips for a nice stretch down the back.
  6. Next, try raising your thumbs up to engage and stretch different back muscles.
  7. Finish by moving your hands back besides your feet and taking a few deep breaths.
  8. Hold this pose of 45 seconds, experimenting with what feels good.

Modifications:

  • If it's too hard to keep your buttocks down, place a block, towel, or pillow between your glutes and heels.
  • Rest your cheek on a pillow, switching from side to side as it suits your neck.

Where will you feel this?

  • Your entire back
  • Shoulders
  • Hips
  • Groin
  • Inner thighs
  • Neck

7. Reverse Table Top

Reverse table top is one of the best counter-poses to stretch and open the entire front body. This one is especially good for anyone who does a lot of computer work or hunching over, and for side sleepers.

  1. Begin by sitting with your knees bent in front of you and your palms behind you facing forward.
  2. Gently lift your hips, lifting your entire body up into a reverse table top position.
  3. Continue lifting and stretching as you feel this stretch on your chest, biceps, shoulders, and neck.
  4. Your neck can be neutral, hang down, or look forward, whatever is most comfortable.
  5. Hold for 30-45 seconds, dropping down to the buttocks to take breaks as needed, then push yourself back up.
  6. Note, this pose can take a lot of strength and may be uncomfortable if you have very tight pectorals, biceps, or shoulders. So, take breaks as needed, and don't worry if you can't get all the way up at first, just lift your hips until you feel a comfortable stretch.

Modifications:

  • If this is too intense, stretch your legs out in front of you with your hands behind your hips, fingers facing forward. Push down with your palms and lift the chest and neck for a nice stretch. If you can lift the buttocks of even half an inch, that's plenty for starters! If not, don't worry about it.
  • If you're feeling really strong, try lifting one leg off the floor into the air (straight leg or bent) at a time as you stretch the front body. This will strengthen the hamstrings as you work the core.
  • If you have neck problems, keep your neck in a neutral position vs. hanging back or looking forward..

Where will you feel this?

  • Chest (pectorals)
  • Biceps
  • Forearms
  • Front of the shoulders
  • Neck (if you let your head hang gently back)

8. Foot Stretch

The feet are one of our hardest working body parts, yet they rarely enjoy the benefits of a good stretch.

This ultra-simple pose stretches the toes, balls, and arches of the feet resulting in the feel of a good foot massage in under a minute.

  1. Sit on your knees with your feet flexed against the floor, toes forward, and buttocks resting your heels.
  2. Gently begin to bear weight on your feet, creating a nice stretch for your toes, arch, and soles. You don't need a lot of weight to feel a stretch, so go slow.
  3. Gradually increase the weight as your feet naturally stretch out, keeping a gentle, but not painful, tension.
  4. Hold for 20-45 seconds, taking breaks as needed.
  5. Once you're done, flex and point your feet a few times and shake them out.

Modifications:

  • If this feels too intense, reduce the amount of weight you bear on your feet.
  • If this is uncomfortable for your knees, either use a folded blanket or towel, or skip this exercise.

Where will you feel this?

The toes, balls, and arches of your feet

9. Side Body Stretch

This classic stretch is still one of the most effective for stretching the side body, including the obliques, waist, lats, and hips.

  1. Stand tall with your knees slightly bent, hips tucked under, and core tight.
  2. Reach up high with both hands and grab your right wrist with your left hand.
  3. Using your left hand, gently pull your right wrist and entire body to the left until you feel a good stretch down your whole right-side body, allowing your head to follow the stretch so you get a good neck stretch. The more you pull with the left hand, the stronger the stretch.
  4. You can hold this stretch static or gently pulse as you increase the stretch.
  5. Hold for 30-45 seconds then repeat on the other side.

Modifications:

  • You can do this in a kneeling or seated position
  • If it's uncomfortable to pull your wrist, use a sock or strap

Where will you feel this?

  • Hips
  • Obliques (side abs)
  • Lats (the muscle that goes from your back to your armpits)
  • Neck
  • Triceps

10. Standing or Lying Quadricep Stretch

The quadriceps are one of the biggest and most used muscles in the body. They also require targeted stretching.

  1. Stand straight with your core, quads, and glutes engaged.
    1. If you need balance support, hold onto a wall, couch or chair.
  2. Slowly bend your right leg as you grasp your right foot with your right hand, and pull up until you feel a good stretch in the front of your leg.
  3. Your standing leg should be strong and slightly bent.
  4. Hold this post for 20-30 seconds, then switch legs.

Modifications:

  • Make this a floor or mat exercise by lying on your left side with your cheek resting on your arm or propped up in your palm with your arm bent. Bend your right leg, and reach around to grab your right foot with your right hand. Pull gently until you feel a stretch
  • For a balance challenge (while standing), raise your opposite arm with palm facing in, and slowly lean forward while still grasping the foot and stretching the front leg

Where will you feel this?

  • Quadriceps (front of the thigh)
  • Hip flexor (top of the front of the thigh)
  • Lower back
  • Abs

Stretching Takeaways

Morning stretching routines are an excellent way to improve flexibility, reduce stiffness and soreness, and elevate your mood.

You can also use this stretching routine, or elements of it, before or after exercise, during travel, or any time you need a quick pick-me-up.

For more healthy living tips, check out the following articles:

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Sources mentioned in this article

  • Improvements in Flexibility Depend on Stretching Duration. International Journal of Exercise Science.
  • Exploring the therapeutic effects of yoga and its ability to increase quality of life. Int J Yoga.
  • The importance of stretching. Harvard Medical School.
  • CURRENT CONCEPTS IN MUSCLE STRETCHING FOR EXERCISE AND REHABILITATION. International Journal of Sports Physical Therapy.
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