Morning routines offer a simple way to start your day off right. While there are many morning routine activities to choose from, you may want to consider adding a short morning stretch routine to your line-up. In just a few minutes, stretching can reduce stiffness, increase flexibility, act as a calming meditation, and ease you into wakefulness with a centeredness you can carry through your day. 

Benefits of a Morning Stretch

Stretching for five minutes when you first wake up is a great alternative to reaching for your phone. 

Even with the best mattress, you likely still wake up feeling stiff from time to time. Morning stiffness can stem from a combination of causes. The fluid in your joints doesn't move as much when you're lying still, connective tissue can stiffen from dehydration, and muscles and tendons naturally tighten up during sleep. Usually, morning muscle and joint stiffness lasts about 15 minutes. Beginning your morning with gentle stretches can melt away stiffness faster. 

Slow, gentle stretches done without distraction can also act as a form of meditation, especially if you focus on deep breathing as you stretch. Studies show that morning meditation may improve your mood and increase your ability to handle stress, especially when paired with good sleep. Studies also show that less than five minutes of stretching can improve your flexibility.

5 Morning Stretches to Do in 5 Minutes

We've selected five simple stretches that, together, help wake up your entire body. The first two are done lying down, so you can begin this routine before you even get out of bed. The stretches we've outlined here are gentle and don't require any special experience. If you have an injury or health concern, talk with your doctor before beginning a new stretching routine. 

1. Lying Twist Stretch

The lying twist stretch is an easy one to begin with in the morning, because you do it flat on your back. This stretch is especially helpful for loosening up your spine and any lower back tension that developed overnight.

1. Lie on your back. Either extend your arms straight out to each side, or extend them while they are bent upward, making a "T" or cactus shape.

2. Lift your legs, with your knees bent. Gently allow both of them to fall to one side, without letting your opposite shoulder raise up. Or, lay one leg flat on the bed and allow the other to gently fall over it while still bent at the knee. 

3. Stay in this position for 30 seconds, while taking deep breaths. If it feels comfortable, turn your head the opposite direction of where your leg or legs are facing.

4. Lift your legs again, with your knees bent. This time, gently allow either both legs or the other leg to fall to the opposite side. Stay in this position for 30 more seconds, while taking deep breaths. If it feels comfortable, turn your head away from where your leg or legs are facing.

2. Lying Hamstring Stretch

The lying hamstring stretch is another simple stretch done on your back, so you'll already be in the right position after finishing the lying twist stretch. This stretch loosens up your leg muscles and glutes.

1. Lie flat on your back. Lift one leg upward, toward the ceiling, while keeping a slight bend in the knee.

2. Clasp your hand behind your thigh and gently pull the leg toward you. Hold the position for 30 seconds, while taking deep breaths.

3. Lower your leg, then lift the other one upward. Repeat the stretch with the other leg for 30 seconds.

3. Seated Forward Bend

The seated forward bend is like the "touch your toes" stretch you might remember from your school days, except there's no pressure to actually touch your toes. While doing this stretch, keep in mind that your goal is to feel comfortable and gently loosen up. Do not push yourself to stretch too far, which can lead to injury.

1. Sit up, with your legs extended in front of you.

2. Inhale deeply. As you breathe in, sit up as straight as feels comfortable, and lift your arms above your head.

3. As you exhale, gently lean forward and slowly drop your arms as you hinge at your hips. Rest your hands in a position that allows you to feel a gentle stretch without any strain or discomfort, whether that is on your knees or your toes.

4. Continue deeply breathing and fully exhaling as you remain in this stretch position for 60 seconds. Do not bounce back and forth in an attempt to get deeper into the stretch. Just stay in a position that you can comfortably hold for the entire time period.

4. Puppy Pose

If you've seen a dog play, you know what puppy pose looks like. When dogs do this pose, it's often called a "play bow," because the dog's chest and head are lower than the rest of their body in this position. In dogs, the pose signals a desire to play. 

For humans, puppy pose is an excellent way to open the chest, stretch the back, and relieve tension in the shoulders. This pose also helps counteract the muscle tension that develops from working in front of a computer.

1. Move from lying on your back onto your hands and knees. Make sure your hips are stacked evenly above your knees as you are on all fours.

2. Slowly walk your hands forward in front of you until you feel a stretch, while keeping your hips squarely above your knees. If you notice any strain, walk your hands back a little and stop in a position that feels comfortable. 

3. Gently melt your chest downward toward the surface you are on. Rest your forehead on the surface. Remain in this position for 60 seconds while taking deep breaths and fully exhaling.

5. Cat Cow Stretch

1. Begin on your hands and knees, with your hips stacked above your knees. Your back should be flat, like a table top.

2. Slowly and deeply inhale. As you breathe in, drop your belly and let your back arch downward. Lift your head upward and look at the ceiling. This is the cow position.

3. Once you've inhaled as much air as you can, slowly begin to exhale. At the same time, lift your abdomen to bring you back to the starting position with a flat back, then round your spine upward while dropping your head. This is the cat position, because it mimics a cat with an arched back.

4. Slowly and comfortably move between cat and cow positions in time with your breathing for 60 seconds.

A Simple Shift for Better Mornings

Many people find that beginning the day with stretching helps with more than relaxing tight muscles and joints. These simple movements may increase mental sharpness and boost your mood. 

Keep in mind that missing some days is a normal part of the habit-building process. If you skip your stretches one day, don't beat yourself up. Just try to stretch again the next morning. Before you realize it, stretching after you wake up may become second nature, and an important part of your daily routine.

Frequently Asked Questions

Is it good to stretch in the morning?

Yes. Gentle morning stretching helps ease the stiffness that builds up overnight, improves flexibility over time, and can double as a calming way to wake up. Keep your stretches slow and comfortable, and stop if you feel pain.

How long should a morning stretch routine be?

About five minutes is enough. Research shows that holding a stretch for around 30 seconds is effective for improving flexibility, so five stretches held for 30 to 60 seconds each can cover your whole body without eating into your morning.

Can you stretch in bed before getting up?

Yes. The lying twist and lying hamstring stretches in this routine are done flat on your back, so you can start stretching before your feet even touch the floor.

Why do I wake up stiff in the morning?

Joint fluid moves less while you lie still, connective tissue can stiffen from dehydration, and muscles naturally tighten during sleep. Morning stiffness usually eases within about 15 minutes. If soreness lingers every day, your mattress may not be giving you the right support.