It’s late January – that time of year when the shine on many of us’ New Year’s resolutions starts to dim. The ambitious goals we set a few weeks ago may feel out of reach, leaving us wondering how we can regain that sense of purpose. But here’s the thing: Lasting change doesn’t necessarily come from large-scale reforms. Instead, it’s those small, intentional habits that are easier to maintain and can make a real difference in how we feel on a daily basis.
One of the simplest yet most impactful habits? Stretch in the morning. Starting your day with a gentle routine not only makes you feel good, but also sets a tone of mindfulness and caring that will ripple through the hours that follow. Stretching can increase circulation, relieve tension from long days at your desk, and provide a moment of calm before the demands of the day arrive. in short? Stretching is a powerful exercise for both the body and mind.
Featured image by Michelle Nash.
The best morning stretches to boost your energy and relieve tension
If you’re looking for a routine that’s easy to adopt and doesn’t take up much space on your bedroom or living room floor, we’ve got you covered today with the best morning stretches. These moves are beginner-friendly and only take a few minutes, but will leave you feeling refreshed and coordinated. Whether you’re renewing your New Year’s resolutions or just want to make your mornings more relaxing, this routine is your new go-to. Let’s take a closer look.
1. Press your knees against your chest to relieve back tension
Target: Lower back and pelvis stabilization
This therapeutic stretch can be done in bed and is the perfect gentle way to start your morning. By pulling your knees toward your chest, you increase blood flow to your vital organs and reduce bloating, while stabilizing your lower back. Many people consider this one of the most soothing stretches to relieve tension and start the day with ease.
- Lie on your back and pull your knees into your chest.
- Hold for 15 seconds and take a deep breath.
- Repeat 2-3 times.
benefit: Promotes blood flow, relieves bloating, and stabilizes the lower back.
2. Start with the Glute Bridge
Target: Hips and hip flexors
Counteract the effects of sitting, activate and strengthen your lower body with this energizing move. By targeting the glutes and hip flexors, this stretch helps combat stiffness caused by prolonged sitting while also engaging your core muscles. A quick 30-second glute bridge will wake up your muscles, leaving you feeling more flexible and ready for the day ahead.
- Lie on your back with your knees bent and feet flat, hip-width apart.
- Press through your heels, squeezing your glutes and abs to lift your hips.
- Hold briefly, then lower and repeat for 30 seconds.
benefit: Improves hip mobility, strengthens core and increases energy.
3. Use Cat Cow to wake up your spine
Target: Spine, hips, neck and core
Start your day right with this energizing, feel-good stretch that gently awakens your body. The fluid movement of Cat-Cow pose stretches the spine, hips, and neck while increasing flexibility and improving posture. With just 30 seconds of exercise, you can relieve tension and get ready for the day ahead.
- Start on all fours with shoulders over wrists and hips over knees.
- Inhale, arch your back and lift your head.
- Exhale, arch your back and tuck your chin.
- Repeat for 30 seconds.
benefit: Enhances posture, relieves back and neck tension, and improves flexibility.
4. Gently stretch the neck and readjust the neck position
Target: Neck and upper shoulders
Relieve stiffness and realign posture with this quick, powerful stretch. The goal of this move is to relieve tension in the neck and shoulders, making it an ideal way to eliminate the discomfort caused by improper sleeping positions. Incorporating this stretch into your morning routine can help improve posture and promote a sense of calm to start the day.
- Tilt your right ear toward your right shoulder.
- Use your right hand to gently pull on the head for a deeper stretch.
- Hold for 15 seconds, then switch sides.
benefit: Reduces neck tension, improves mobility, and promotes relaxation.
5. Standing forward bend release and reset
Target: Hamstrings, hips and lower back
Relieve tension and energize your body with this rejuvenating stretch. Standing forward bends can promote relaxation, relieve back tension, and boost confidence for the day ahead.
- Stand with your feet slightly apart and take a deep breath.
- Exhale, hinge at the hips and fold forward.
- Let your head and arms drop and gently shake your head or nod.
- Hold for five breaths, then slowly roll up.
- End in Mountain Pose: Stand tall, roll your shoulders back, and extend your neck.
benefit: Relieves back tension, promotes relaxation and boosts confidence.
Why stretching in the morning works
Stretching in the morning can improve blood circulation, reduce muscle stiffness, and set a positive tone for the day. Even taking just five minutes to move your body can relieve tension that has built up overnight and help you start your day feeling grounded and energized. These moments of conscious movement are more than just flexibility—they’re a simple act of self-care that can impact your day and support your physical and mental health. Why not try it tomorrow? You may find this is the best way to start your day.
