As a massage therapist and yoga instructor, I’m always encouraging my clients to stretch. For many people, stretching and yoga can be intimidating, but it doesn’t have to be hard. Even if it’s just a few easy morning stretches you do right after you wake up—it’s important to get your joints moving through their normal range of motion. It’ll mean a more comfortable, less dis-eased, and happier you. Also, these stretches can be done anywhere – in your bedroom, at work or in the airport. While you don’t need anything special to practice, we like using a workout or yoga mat (this Manduka eKO SuperLite Travel Mat is our all-time favorite). No matter your fitness level, these easy morning stretches have got you covered.
Our Favorite Easy Morning Stretches
1. Mountain pose
To begin, stand upright, feet hips-width, arms by side. Next, engage your legs, press down firmly into your feet. Take note of your hips. Don’t tuck or tilt your pelvis, but find a neutral stance.
Benefits: This easy morning stretch helps to take a moment and check in with your body before beginning to move through the rest of the stretches.
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2. Neck roll
From a neutral standing position, bring chin to chest and then move clockwise in a gentle circle 5 times. Repeat in counterclockwise direction. Be very gentle with the neck roll – make these movements very small.
Benefits: This simple stretch brings the neck through various ranges of motion to increase neck mobility. If you have any prior neck issues or surgeries, do not attempt neck stretches without consulting your doc.
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3. Upward salute
Start by raising both arms up above your head. Palms may touch, interlace, or be apart.
Benefits: This easy morning stretch brings the shoulder joints through a normal range of motion. This is one of my favorite poses to practice because it really engages and warms up your body for the day.
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4. Forward fold
From arms lifted, bend your knees and fold forward, dropping your arms to the ground. Keep knees bent, but if comfortable you can straighten them. Lastly, let your head and neck hang heavy.
Benefits: This morning stretch is a quick way to stretch out and provide relief to the low back.
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5. Standing forward fold
Start by stepping your feet apart one legs-length. Then inhale to lift through the torso and exhale to fold forward. One variation of this is to interlace hands behind your back and lift them toward your head before folding forward.
Benefits: This move releases the lower back and stretches the hamstrings. The interlaced hands can open the pectoral area and increase mobility in the mid and upper back.
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6. Cat/cow
Starting on the ground on all fours, hands are shoulder-width apart and knees are hip-width. Press down through hands and knees. On the inhale, arch your back and gaze up. On the exhale, draw your belly in and gaze down (like a scared cat).
Benefits: This easy morning stretch mobilizes the spine and neck. If you have time for one stretch in the morning do this one – it gets your spine moving fluidly, helping you move with ease through the rest of your day.
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7. Child’s pose
From cat/cow pose, bring your toes together and your knees a bit wider than hips. Sit back on your toes and lower your torso to the ground. Arms can lay alongside body above or below head.
Benefits: This stretch provides a great low back release and opens the hip joints.
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8. Bridge
Begin by laying on your back. Bend your knees and bring your heels close to your glutes. Inhale and lift your hips off the ground. Stay here for several breaths. A variation for added shoulder/chest stretch: interlace hands under your back and roll each shoulder under.
Benefits: This simple morning move stretches the hips, chest, and back of neck.
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9. Figure four
Begin by laying on your back and bending your knees. Next, lift your left leg up, and place left ankle on top of your right knee (your legs making the figure 4). Stay here for several breaths before switching to the other side. You can push against your right knee for added stretch.
Benefits: This stretch mobilizes the outer hip and glute areas.
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Easy morning stretches
Begin doing these 9 easy morning stretches each day and you’ll definitely see results. Spending just a few minutes stretching will help you feel better physically and mentally. Have any additional favorite stretches that you like to start your day with? Or know of a stretch you think would make this list even better? Comment below! We’d love to hear from you.
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