Bennett Richardson, DPT, PT, CSCSIncluding some stretching in your daily morning routine can help energize you for the day.
It not only gently wakes your body up but also helps you go into the day with higher levels of confidence.
Stretching daily can also lead to better health like proper posture, increased mobility, and better blood flow.
Perhaps best of all, stretching just feels amazing! Even though it might hurt and burn a bit while you’re doing it, you’ll feel so much better for hours after you’re done with your stretching session.
In this post, I’ll outline 8 morning stretches that you can perform every day to keep you flexible and strong. As always, if you have any increased pain from this routine, or if you need further guidance, be sure to consult a rehab professional.
8 Best Morning Stretches to Wake Up Your Body
This morning stretching routine will set the perfect tone for your day.
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1. Doorway Pec Stretch
The pecs are often tight on many people. These powerful muscles can cause the shoulders to round, which may lead to shoulder, neck, and back issues. This doorway stretch is an easy fix for pec tightness and one that you can perform nearly anywhere.
How to Perform
- Stand just before the doorway, with one foot slightly in front of the other.
- Next, raise your arms with your elbows bent so that you are in a “goal post” position.
- Place your forearms and elbows on the door jamb and lean forward until you feel a stretch across your chest.
- Hold this stretch for 30 seconds and repeat 4 times per session, 1-2 times per day.
2. Side Stretch in Standing
We often neglect stretches emphasizing the frontal (side-to-side) plane in favor of those that emphasize the sagittal (forward and backward) plane. The standing side stretch is a great way to loosen up the lats and other muscles found along the side of the body.
How to Perform
- Stand with your feet close together.
- Raise both arms up overhead (you can link your hands together if you’d like).
- Keeping your arms in line with your body, bend toward the right side.
- Hold this position for 30 seconds and repeat 4 times per side, per session, 1-2 times per day.
3. Hamstring Stretch on Chair
The hamstrings are a key muscle of the lower body. No matter who you are, you can benefit from some dedicated hamstring stretching. This stretch is especially helpful as it can enable you to identify if one hamstring is tighter than the other. Then, you can develop strategies to correct this imbalance.
How to Perform
- In standing, place your right heel on a chair with your right knee straight and your left knee slightly bent.
- Lean forward until you feel a stretch in your right hamstring.
- Hold this position for 30 seconds and repeat 4 times per side, per session, 1-2 times per day.
4. Ragdoll Stretch
The muscles that make up the back of the body are connected together by a layer of tissue known as fascia. Specifically, this interconnected group of muscles is known as the posterior chain. The ragdoll stretch is a great way to loosen up the posterior chain in no time at all!
How to Perform
- In standing, place your feet close together.
- Next, reach down toward your toes, allowing your back to round and your chin to tuck into your chest.
- Hold this position for 30 seconds and repeat 4 times per session, 1-2 times per day.
5. Half-Pigeon Pose
Within the gluteal region, many muscles provide stability for the hips. One such muscle is known as the piriformis. The piriformis can become chronically tight on many people, leading to numerous issues. The half-pigeon pose is a great exercise for keeping this muscle mobile.
How to Perform
- Start in plank position, with forearms and toes on the ground.
- Tuck your right knee to your chest, with your leg rotated so that your right foot is pointed to the left.
- Scoot your left leg back as you continue to deepen the stretch on your right piriformis.
- Hold for 30 seconds and repeat 4 times per side, per set, 1-2 times per day.
6. Cat-Cow Stretch
Cat-Cow is a classic yoga pose. This move has been used by generations of yogis to help clients increase their spinal mobility and learn to coordinate their breathing with their movement.
How to Perform
- Start on your hands and knees.
- Breathe in deeply, allowing your stomach to sag as you simultaneously lift your head up.
- As you breathe out, round your back and tuck your chin to your chest.
- Continue in this manner for 15 breaths. Complete 1-2 sessions per day.
7. Behind the Back Chest Opener
Much like the doorway pec stretch, this move is great for opening up the pecs and improving posture.
How to Perform
- In standing, interlace your fingers behind your back.
- Next, push your hands toward the ground, stretching your chest and the front of your shoulders.
- Hold this stretch for 30 seconds and repeat 4 times per session, 1-2 times per day.
8. Standing Calf Stretch
The gastrocnemius and soleus are two major calf muscles of the leg. These tissues serve to plantarflex the ankle, which essentially means pointing the toes. But if these muscles become overly tight, they can cause issues such as poor gait mechanics and plantar fasciitis.
How to Perform
- In standing, place your hands on a wall or another stable surface in front of you.
- Bring your right leg forward, leaving your left leg back with your knee straight.
- Lean forward until you feel a stretch in your left calf.
- Hold for 30 seconds and repeat 4 times per side per session, 1-2 times per day.
Conclusion
Above, I’ve tried to highlight some key morning stretches for the whole body. Putting these moves together into one workout allows you to get a great, overall body stretch in a short period of time. Try this routine out and watch your mobility improve dramatically!
Works Cited
- Nakamura K, Kodama T, Mukaino Y. Effects of active individual muscle stretching on muscle function. J Phys Ther Sci. 2014 Mar;26(3):341-4. doi: 10.1589/jpts.26.341. Epub 2014 Mar 25. PMID: 24707080; PMCID: PMC3975999.
