Stretching first thing in the morning helps release the connective tissues that have been building up
between your muscles while you slept, allowing your muscles to relax and repair. In other words, we
need to “recover” from our all-night rest with stretches.
It is just as important to undo the damage done by our six to eight hours of sleep (if we’re lucky) as it is
to gain sleep. Doing any light exercise first thing in the morning will help you feel more limber and
loosen up muscles that have been chronically tense all night. Including morning stretching in your
routine is a great way to wake up the body and mind by enhancing circulation, releasing pent-up energy,
and reducing pain. This article will review ten different ways to stretch first thing in the morning.
Supine Twist
Talk about the best morning stretches and here you are! Your back, hips, and glutes are all worked on
simultaneously in the supine twist. In addition to helping expand the chest and restoring spinal mobility,
These stretches also help extend the waist. The twisting motion has additional benefits, including a
massaging effect on the internal organs, eliminating toxins, and developing strong abdominal muscles.
Knees-to-Chest
This routine is an excellent warm-up stretch to do first thing in the morning. The low back and pelvis are
gently stabilized in this stretch, making it one of the most beneficial. Lower back discomfort can be
alleviated and prevented with this exercise’s added benefit of gentle stretching of the lower back.
Tucking the knees toward the chest improves circulation to the abdominal organs, eases gas, and kick
starts the digestive process. Those who awaken with an innate desire to lie in bed as long as possible can
benefit greatly from these horizontal stretches.
The gluteus muscles and the hamstrings are worked out in a glute bridge workout. To perform a glute
bridge, lie on your back with your feet flat on the floor. It’s a good way to improve your lower back
health and hip mobility. The glute bridge stretches are simple to perform. Ensure that you are lying flat on
your back with your knees bent. Pull in your stomach and hold it there. Lift your thighs until your knees
and shoulders align with each other. To prolong the hold, take three deep breaths
Supine Butterfly
The butterfly stretch is a seated hip opener with several advantages and is appropriate for all skill levels,
from beginners to advanced practitioners. Especially after intense exercise, repetitive motions, or
extended periods of sitting, you may experience hip tightness and a loss of flexibility; this technique can
help. Beginning the day in this position can also free up some room in the chest, groin, knees, and hips.
In addition, this posture can help you feel less tired and more energized. The supine butterfly stretch is
demonstrated here.
Lay flat on your back, your knees bent, and your feet on the ground. Put your feet together and bend
your knees to face the ground. Press your hands gently against your inner thighs to deepen the stretch.
Child’s Pose
The child’s pose is considered a vital posture in yoga. With physical rest and mental concentration, these
postures help you access the parasympathetic branch of your autonomic nervous system. Forward-
bending Child’s Pose is a common yoga posture. The goal is to calm the mind and body enough to
concentrate on the breath.
The first thing to do after waking up in the morning is to follow this routine. It’s a great way to loosen
your hip flexors and back muscles. Here, you’ll both kneel and sit on your knees. Rest your forehead on
the floor while leaning forward with your buttocks on your heels. Put your arms next to your thighs,
palms facing upward.
In addition to being a fantastic stretch for your back, hips, neck, and abdominals, the cat-cow position is
also a fantastic way to open up your chest and shoulders. Curious as to the origin of the name? You’ll be
dynamically switching between two poses, one of which will look like each animal.
To perform a cat-cow stretch, deeply inhale as you bend forward from the hips and lift your head,
forming a “cow” position at your pelvis. The “cat” position is achieved by inhaling deeply, drawing the
abdomen toward the spine, and bending forward from the waist. Repeat a moderate number of times.
One-Legged Dog
Doing the one-legged version of the downward dog might help you relax and regain your composure.
The benefits of this posture include lengthening the spine, fortifying the arms, fortifying the abdominals,
and stretching the hamstrings and hip flexors. There’s also the fact that the one-legged dog stretch is
quite challenging right now.
With your right leg firm and energetic, press down on your left foot and raise your right heel as high as
possible. Keep your left heel firmly pressed to the floor while you do so. Point the toes down and heel
up to induce an inner rotation in the right leg.
Mountain Pose
Tadasana, which translates to “mountain pose” in Sanskrit, is a fundamental standing yoga posture.
Holding out the arms like a mountain or the mountain pose. If you want to target your arms, shoulders,
chest, or neck, add the Head Back yoga posture to your practice.
Uttanasana
Uttanasana: what does that even stand for? The prefix ‘ut’ indicates intent, while ‘tan’ denotes
elongation. Uttanasana, then, refers to a very deliberate and forceful stretch. As we bend over, we’re
stretching the back. It’s a common misconception that this pose only targets the hamstrings, while it
engages tissues from the head to the toes.
Uttanasana is a yoga posture in which the practitioner folds forward at the hips to stretch the back
deeply. Spinal elongation, hamstring relaxation, and the relief of digestive issues like constipation are all
possible benefits.
Forward Fold Stretch
The forward fold is a timeless favorite as a final posture in a series of morning stretches. As well as being
a great spot to stretch, yogis know it’s also a great place to relax and think about what they want to
accomplish that day.
In addition to improving digestion, the forward fold stimulates the liver and kidneys. Forward folding has
a calming effect on the mind and body. Mastering the correct way to fold forward is a lifelong skill that
will aid in developing strong core muscles and healthy posture.
Do a forward fold by following these steps. Keep your knees slightly bent and your arms at your sides as
you stand with your feet hip-width apart. Let out an exhalation by bringing your head toward the floor
and folding forward from the hips. Relax your shoulders, tuck your chin in, and imagine bringing the top
of your head down toward the ground to produce a long, lean spine.
Final Thoughts
You’ll have a new outlook on life after doing these stretches. To avoid sounding like a broken record,
please take your time. A morning muscular discomfort is the surest way to set a negative tone for the
rest of the day.
