Morning can be very though. The alarm rings and your eyes feel very heavy, your body wants to sleep again. What if you could shake off that grogginess in just a few minutes? A quick morning stretch routine can do wonders for you energy, mood and focus. Research even shows that stretching increases blood flow, reduces stiffness and even helps to release the feel good hormone.
Think of your body like a car engine. Overnight is has to cool down and it stiffens and with stretching you are warming it up again for the day. It gets your circulation going, loosens tight muscles and prepares you for the day ahead. According to the American Council on exercise light stretching in the morning improves mobility and even reduces your stress levels.
Below are some easy stretches you can do after waking up.
Stretching in bed
Before you get out of bed stretch your arms overhead, point your toes and lengthen your entire body. This simple move wakes up you muscles and signals your brain that you have to wake up.
Neck rolls
Neck stiffness is common after a night’s sleep so slowly roll your neck in a circular motion, clockwise and counterclockwise. This relieves tension, especially if you spend long hours at a desk later in the day.
Shoulder shrugs
Raise your shoulders up toward your ears and drop them back down while turning them clockwise. Do this 10 to 15 times an you will feel the tension go away from the upper body and this will improve your posture.
Standing forward fold
Stand tall and then slowly bend forward and let your arms reach the floor. This strech lengthens your hamstrings and back while increasing blood flow towards your head which can feel very refreshing in the morning.
Cat cow stretch
Stand on your feet and hands and arch your back up like a cat, then dip it down while lifting your head and chest. This yoga inspired move improves spinal flexibility and eases stiffness in your body. It is especially helpful if you wake up with back tightness.
Seated spinal twist
Sit cross legged on the floor and place your right hand on your left knee, then give a twist with your torso and repeat on the other side. This twists stimulate digestion and release tension in your lower back.
Side strech
While standing reach your right arm overhead and lean to the left, hold this for a few seconds and then switch to the right side. This simple move wakes up the obliques and expands the rib cage making breathing feel easier.
Final thoughts
The trick is not to do every stretch perfectly but the real secret is consistency. Just five to ten minutes of stretching daily can make a noticeable difference in how energized you feel throughout the day. You can even pair stretches with habits you already have, like doing them while waiting for your coffee to brew.
Morning stretches do not just wake up your body but they wake up your entire day. They are a natural energy booster whether you have two minutes or ten. So the next time you wake up try to give your body a chance to stretch awake instead of reaching for your phone directly.
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