Physiotherapist and Pilates instructor Helen O’Leary of Complete Pilates explains that it is important to gently stretch after waking up as you are inactive for longer periods of time while sleeping.
“Many people wake up feeling stiffness or potentially sore in their joints and muscles,” she says. “Stretching has been shown to increase blood flow to the muscles and joints, which can subsequently improve the feeling of stiffness and discomfort.”
Stretching is a way to prepare your muscles and joints for greater dynamic range of motion and increased flexibility – so it’s recommended before exercise.
But you don’t have to start your day with a workout to get the benefits of a good stretch. Regardless of what you plan to do during the day, a solid morning routine can prepare your body for the usual activity, whether it’s running around the office or playing with your kids.
O’Leary outlines some of the major benefits your body can get from regular stretching.
improve posture
Good posture depends on the ability of your joints to reach the ideal position. Therefore, flexibility and range of motion are essential to maintain good posture.
“If you’re going straight from your bed to your work desk, a morning stretching routine can be a great way to reduce posture-related aches and pains that you may have from large periods of inactivity,” says O’Leary.
stress relief
Stretching is also a way to calm the mind. Morning stretching usually involves slow movements and encourages you to focus on one area of your body at a time while breathing deeply.
Starting your day with this practice can help you navigate a busy day feeling relaxed and empowered with less anxiety.
O’Leary says how long you should stretch depends on your stretching goals and the type of stretching you choose.
“If you don’t practice stretching often, you likely won’t see adaptations in your muscles and range of motion,” she explains. “To achieve meaningful results, it is recommended to perform stretching regularly for short periods throughout the day, or for longer periods of 20-30 minutes 3-4 times per week.”
Stretching in the evening provides many of the same benefits as stretching in the morning. If you work a desk job, stretching before bed can help release tension built up in your body from constant postures throughout the day. Equally, if you have an intensely strenuous job, stretching can help with muscle recovery.
The following morning exercises are easy to do and can be done in the comfort of your own home – even near your bed. You can incorporate equipment into your morning routine, but it is not mandatory.
O’Leary recommends holding or executing the movements for about 30 seconds, repeating each 3-4 times – where necessary.
best morning stretching
1. Cat Cow Stretch
O’Leary says this stretch can help with mobility of the thoracic (middle) and lumbar (lower) spine.
“These are important not only for the function and flexibility of your spine,” she says. “But also for other joints that connect to those areas or are directly affected by their function – such as your shoulders and hips.”
How to do this morning stretching
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Stand on all fours.
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Pull your pelvis inward so that your tailbone sinks down and your pubic bone comes closer to your navel.
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Allow movement throughout the spine so that your back arches upward and your head looks downwards.
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Reverse the movement so that your tailbone rises toward the ceiling and your chest bends forward.
2. Book opening
This is a rotational stretch for your spine and the front of your shoulders. This is especially useful for people with upper back and neck stiffness, or if you often find yourself slouching while sitting.
How to do this morning stretching
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Lie on your side.
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Slide your upper arm along your lower arm and turn your chest toward the ceiling.
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Extend your upper arm to increase the stretch in your spine and chest.
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Keep your hips and legs straight, facing forward the entire time, and supporting your head.
3. Half-kneeling hip flexor stretch
This is a great morning stretch for your hip and front thigh muscles, which can become tight after sitting for long periods of time.
How to do this morning stretching
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Sit on half knees – one knee on the floor, the other foot on the floor in front.
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Tilt your pelvis downward, feeling a stretch in the front of your hip and thigh.
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Move your pelvis forward to feel more of a stretch – but don’t lose the tuck.
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Raise the arm to increase the stretch and also include your torso and upper body.
4. Child’s pose
O’Leary says: “Child’s pose helps release tension in your back, shoulder blades and chest. It’s also a great position to practice relaxing breathing.”
How to do this morning exercise
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Sit on the floor with your knees wide and feet together.
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Place your palms on the floor in front of you.
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Place your torso between your knees, extend your arms above your head with your palms facing down.
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Relax your shoulders.
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Drive your hips back to your heels.
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Breathe deeply into the rib cage and try to release the tension on each exhale.
5. Sitting mermaid
This is a typical Pilates exercise that can be easily done at home on a desk or a normal chair. This stretch is useful for stretching your upper back and core.
How to do this morning stretching
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Sit in your chair or stand with your feet hip-width apart.
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Extend your left arm above your head and reach up and out from your pelvis.
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Start reaching to the left until you feel a stretch on the right side of your torso.
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Hold the stretch while inhaling to your rib cage on the right side before returning to your starting position.
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Repeat on the other side.
6. Thoracic Extensions with Chair or Foam Roller
O’Leary says: “This exercise helps stretch your upper back, especially the thoracic flexors, which is a position people tend to spend a lot of time sitting in.”
How to do this stretch with a chair
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Sit straight on the back of the chair.
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Take your hands behind your head for support.
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Reach tall and lean back through your upper back.
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Keep the lower back in a neutral position – with natural rotation intact and good alignment.
Using a Foam Roller
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Lie on your back.
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Place the roller under your midsection (thoracic spine).
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Support your head with your hands as described above.
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Reach your upper back over the roller.
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Maintain a neutral spine in your lower back.
7. Wall Angel or Goalpost Stretch
According to O’Leary, this stretch targets your upper back and shoulders.
“It’s great for stretching the chest muscles, but also helps strengthen the upper back muscles,” she says. “If you notice your shoulders rounding to the front when you sit, that’s a good movement to try.”
How to do this stretch
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Stand with your back against the wall, with the back of your head also against the wall.
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Extend your arms to form a ‘T’ shape in front of the wall.
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Bend your elbows at a 90° angle.
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Keeping your arms supported by the wall, slowly lower yourself down, forming a ‘snow angel’ shape.
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See how high you can raise your arms.
You can also do this stretch with a long foam roller while lying on your back, trying to keep your hands and elbows close to the floor.
Tips for Stretching Safely
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Adopt a new stretching regime slowly and gently.
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Progress at your own pace and do not force your body into unnatural positions, beyond its flexibility.
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Build your regime gradually to prevent injuries.
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Focus on your breathing the entire time.
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If you have any questions before stretching, talk to a personal trainer or fitness expert.
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If you have a long-term health condition, consult your doctor before doing strenuous exercise.
