5 Quick Morning Stretches to Start Your Day Energized

a girl stretching in the morning — Photo by Luemen Rutkowski on Unsplash

Mornings set the tone for your entire day, so kickstart your morning with some quick and easy stretches is a great idea.
Don’t worry if you’re dealing with tight hips, a stiff lower back, or just want to feel more energized.
These five morning stretches are perfect for getting your blood flowing and your body moving.
Let’s integrate these stretches into your routine and start each day with a burst of energy.

Quick tips

Do the stretches in the order of this post to make it easier for your body.

1. Child’s Pose: A Gentle Full-Body Stretch

Child’s Pose is a calming, full-body stretch that gently opens up your back, hips, and thighs. It’s an excellent way to start your morning with a sense of relaxation and focus.

How to Do It:

Kneel on the floor. Touch your big toes together and sit on your heels.
Separate your knees about hip-width apart. Lay your torso down between your thighs.
Extend your arms in front of you and relax your forehead on the floor.
Hold for 30 seconds to 1 minute. Breathe deeply.

This pose helps relieve tension in your back and hips while setting a peaceful tone for your day.

a girl doing child's pose in the room — Designed by Pixabay

2. Cat-Cow Stretch: Wake Up Your Spine

The Cat-Cow stretch is a dynamic movement that gently warms up the spine and improves flexibility. This stretch is especially helpful for releasing tension in your back and neck.

How to Do It:

Start on all fours with your hands under your shoulders. Knees under your hips.
Inhale as you arch your back. Drop your belly toward the floor (Cow pose).
Exhale as you round your spine toward the ceiling. Tuck your chin to your chest (Cat pose).
Repeat 5-7 times. Remember to move with your breath.

Cat-Cow is ideal for anyone looking to stretch their lower back first thing in the morning.

3. Standing Forward Fold: Relieve Lower Back and Hip Tension

Standing Forward Fold pose helps to release tension in your lower back and gently stretches your hamstrings and hips.

How to Do It:

Stand with your feet hip-width apart.
Inhale. Reach your arms overhead. Then exhale as you fold forward from the hips.
Let your head hang heavy and your knees slightly bend if needed.
Hold for 20-30 seconds, breathing deeply.

This stretch not only helps with lower back pain but also enhances overall flexibility, preparing you for more movement.

a woman doing standing forward fold — Designed by Freepik

4. Hip Flexor Stretch: Loosen Up Tight Hips

As you progress, incorporate the Hip Flexor Stretch to target hip tightness, especially beneficial if you spend a lot of time sitting.

How to Do It:

Start in a kneeling position and step one foot forward into a lunge.
Keep your knee over your ankle and gently push your hips forward. You should feel a stretch in the hip flexor of the trailing leg.
Hold for 20-30 seconds, then switch sides.

a woman performing hip flexor stretch — This stretch is great for reducing stiffness and improving mobility in your hips.

5. Seated Spinal Twist: Energize Your Body and Mind

Finally, the Seated Spinal Twist engages your core and stretches your back, promoting spinal health and digestion.

How to Do It:

Sit on the floor with your legs extended.
Bend your left knee and place your foot on the outside of your right thigh.
Inhale. Lengthen your spine and twist to the left. Place your right elbow on the outside of your left knee.
Hold for 20-30 seconds. Then switch sides.

This twist not only aids in stretching your lower back but also helps detoxify your body and boost your energy levels.

a woman doing seated spinal twist — Designed by Vecteezy

Summary

Starting your day with these morning stretches is more than just a physical act – it’s a statement of self-care and commitment to your well-being. So, roll out your mat, take a deep breath, and start your day with these simple but effective stretches.
Let today be the day you start your mornings with movement and positivity!