10 Stretches to Do When You Wake Up

Stretching Tips

Morning stretches to start the day

Most of us dread waking up in the morning. When we finally pry ourselves out of bed, we normally hit the ground running to avoid being late. However, there is something you should be doing every morning before you even get out of bed: stretching. Stretching every morning will help wake you up and prevent pain throughout the day. Here are some different stretches to try in the morning.

Low Back Stretch

Lie on your back and bring your knees to your chest. Pull both knees toward your chest, relax, and hold for 30 seconds. Repeat 2-3 times.

morning stretches

Reclined Twist

Remaining on your back, keep your left leg straight and hug your right knee to your chest. Pull your right knee over to your left side in a gentle twist. Your left hand can assist pulling your knee over and keep your right arm on the ground, perpendicular to your body. Keep your gaze to the right. Try to keep your right shoulder down. Hold for thirty seconds and repeat on the left side.

Glute Stretch

Lie on your back with your knees bent. Cross your left leg over your right leg and use both hands to pull your right knee towards your chest. There should be a stretch across your left glute. Hold for about 30 seconds before repeating on the other side.

muscle tension

Pelvic Tilt

Remain lying on your back with your knees bent. The small of your back shouldn’t be touching the bed, so tighten your abdomen so the small of your back presses flat against your bed. Hold the position for five seconds, then release; repeat this at least three times.

Piriformis Stretch

Lie on your back with your right leg crossed over your left leg. Gently pull your right knee towards your chest until you feel a stretch in your glute. Hold for 30 seconds, release and repeat 3 times, then repeat on the other side.

Hamstring Stretch

For the last stretch on your back, lie on your back with your legs straight and your hips centered and flat. Raise your left leg slowly and wrap your hands around your knees. Stretch it slightly, but don’t strain your muscles. Hold the stretch for thirty seconds and repeat on your right leg.

Seated Upward Stretch

Sitting up in bed with a straight back, lace your fingers together and raise your hands above your bed with your palms facing upward. Elongate your spine and feel the stretch in your rib cage and arms

Seated Spinal Twist

Sit up straight on the edge of your bed. Sit with your legs together and rotate from the waist, placing one hand on your outer thigh and one behind you. If possible, turn your gaze to look over your shoulder. Hold each stretch for at least fifteen seconds, focusing on your breath. Repeat on the other side.

Neck and Shoulder Stretch

Sit up straight on the edge of your bed. Tilt your head to the left, with your left ear resting on your shoulder. Hold this pose for thirty seconds. Now, tilt your chin down and roll your head to the right slowly. Hold the same pose on the right side. Repeat on each side 2-3 times.

Standing Side Stretch

Get out of bed and with your left leg in front of your right leg, with your feet pointing forward. Rest your right hand on the wall or bed for balance. Stick out your left hip and reach your left arm up and overhead, so your hand and ankle are in line. Hold this pose, and focus on inhaling and exhaling 2-3 times. Repeat this pose on the other side.