18 Top Morning Stretches To Wake Up Your Mind & Body

Whether you exercise in the morning or not, you MUST include certain stretches in your routine to help wake up your body and mind. Stretching is very important because it helps with proper circulation in your body. Just 10 to 15 minutes of stretching is fine. 

Today we are going to talk about the best stretches you should do every morning. How do you stretch your entire body? What’s extending your back stretch? Is stretching your hip good for you? How do you stretch your vertebrae? We’ll talk about all of these AND more…

1. Stretching your entire body

If you think stretching in the morning is a waste of time, you couldn’t be more wrong. A good stretch helps you concentrate on your work throughout the day and drives away stress. Stretching your lower back especially can be a huge stress reliever. It also saves you from back pain, which catches up when you’re working for long hours at your desk. 

That’s not all, stretching also helps build flexible and stronger muscles. Stiff muscles are more prone to injury, as it’s difficult to expand them when they’re tight. Stretching makes them flexible, which reduces your chances of injury. 

If you suffer from joint and muscle pain, you need to do stretches first thing first in the morning. Do full body stretches that include your entire body. This will help relieve pain in your muscles. 

Full body stretch can be done while you’re on your bed. To do this, raise your arms so that they’re over your head. Ensure that your shoulders are on your bed. Now extend the entire body, starting from your fingertips all the way to your toes. You can do this for at least 5 minutes.

2. Extending your back

There are several stretches you can do to make your body flexible. A few of them are perfect for your morning routine. For example, you can do push ups, shoulder extenders, and quadricep stretches in the morning. Extending your back is also a great way to start your day. 

To do this stretch, you will need to sit on your chair and put your back firmly against the backrest. Extend both your arms across your chair’s backrest as far as possible so that you can give your back and chest a good stretch. Stay in this position for about 15 seconds. You can repeat this multiple times.

3. Stretching your hip

Start your stretches right from your bed before you get up in the morning. You’ll experience a reawakening of the body. One of the best stretches is the hip stretch. 

For this, you will need to lie down on your back. Make sure your legs are bent while your feet remain flat on the floor. Now place your right ankle across so that it’s supported by the left knee. Now connect your hands so they’re either below or above your left knee.

Once in this position, pull your left leg so that it moves towards your chest. By doing this, you will be able to stretch your hip. You can do this for 10 seconds, and then move to the other side.

4. Stretching your vertebrae

You will need to lie down for this stretch. Once in position, grab your left knee with your left hand and gently pull it towards the left direction while making sure your shoulders are tucked in. Now move your right hand in the right direction and extend it as far as you can.

Stay in this position and take a deep breath, then change the position to the other side. You can do this a few times to give your vertebrae a good stretch.

5. Stretching your chest and the shoulders

To do this stretch, you will need to put your arms behind your back and interlock your fingers. Raise the arms while keeping the fingers interlocked. Raise them until your chest feels the stretch. Hold this position for about 30 seconds. You can do this a number of times.

6. Side bend

You can either stand or sit for this particular stretch. Once in position, move your hand down the side of your opposite leg as far as you can. Move back to your starting position at the same slow pace. Now do the same on the opposite side. You can repeat this a few times.

7. Child pose

For this stretch, you will need to start in the kneeling position, and put your arms above your head. Now you need to bend forward so that your chest and hands are touching the floor. If you can’t fully touch the floor, you should try and get as close as you can to it.

Your hands will need to be put forward, and should be as far away from your body as possible. Make sure that your shoulders remain relaxed. You will need to be in this position for about 5 seconds, and then repeat it multiple times.

8. Stretching your neck

For this stretch, you will need to hold your head using your right hand. Turn to the left while holding your head, but do it gently. Stay in position for about 30 seconds and then switch sides. This way, you’ll be able to stretch your neck properly without hurting yourself. 

9. Stretching your back

For this stretch, you will need to be in a seated position. Bring your palms together and bring your arms forward. Hold this position for ten seconds, and then repeat. 

10. Knees to chest stretch

To do this stretch, you will need to lie down on your back. Once in position, bring one of your knees up to your chest. Support the knee with your arms so that you can stay in position. By doing this, your lower back will get a good stretch. If you want, you can do this stretch with both knees at the same time.

11. Cobra stretch

This is a stretch you can do once you’ve moved around a bit after waking up. To do this, you will need to lie down face first on the floor. Your palms will need to be flat on the ground. Now put your elbows to your side and lean towards the back.

Once in this position, raise your stomach away from the surface as far up as you can. You shouldn’t feel uncomfortable. While doing this, make sure your neck and shoulder muscles are relaxed. Stay in this position for 20 seconds and then bring yourself down to the starting position slowly. Repeat this a few times.

12. Stretching your lower back and vertebrae

This stretch also requires you to lay on your back. Once on the floor, raise one of your legs and bring it to the opposite side. While doing this, you need to make sure both your shoulders remain on the floor.

If you want to make it a bit more comfortable, you can turn your face to the side where your arm is stretched out. You can use this move to stretch both your lower and upper back muscles. While doing this, you need to breathe deeply.

13. Stretching your spine

This stretch is useful for those who go on runs regularly. Sit on the floor and shift your weight to the left side. Now move your right knee towards your chest. Move your left leg and straighten it. In this position, rotate your right leg, so that your knee is now in front of the other.

Extend your right hand along with your head and upper back. Hold on to this position for 20 seconds. Then switch sides and repeat multiple times.

14. Stretching your quadriceps

You will need to do this stretch while in a standing position. Pull one of your legs behind your back using your hand. Bend backwards and push your pelvis to the forward position. You will need to keep the knee in the downward direction so that your knee joints don’t get damaged.

Hold this position for about 30 seconds and switch sides. If you want help with keeping your balance, you can take the help of a chair. 

15. Stretching your lower back

Do you run in the early morning? This is a stretch that can help you. For this, you will need to get to the floor and lay on your back. Bring your knees up to your sternum. You need to bring it up until you feel a stretch. Hold on to this position for 20 seconds and then release. Repeat multiple times.

16. Vertical stretch

This is a stretch that beginners can try. While in the standing position, put your hands out as far as possible. Stay in this position until you feel uncomfortable. While in this position, you also need to keep inhaling and exhaling. Breathe deeply. Keep repeating until you can’t do it any longer.

17. Stretching your forearms

This is another stretch for beginners. While remaining in the standing position, raise your left arm to the right side. Hold your left palm using your right hand and pull it. Now switch sides and repeat the same exercise.

18. Press Ups

You can perform press ups easily while lying on your stomach. Just let your back to arch. Your back and hips should relax as you lean forward. Practice holding this position for a few seconds. Do 15 repetitions of his. 

Morning workouts are a great way to stay fit. There are specific exercises for specific problems.

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