Rise and Shine: 8 Stretches You Should Do Each Morning

By , Suzanne Bowen
One of the best ways to start your day in a healthy way is to take a moment to ground your thoughts by stretching and intentionally breathing.  It's amazing what you can accomplish in less than seven minutes to set your day on the right path.  
 
When you stretch deeply, you should always be warm.  So performing this series after a morning workout or after a hot shower is optimal. If you do it right out of bed, make sure you stretch more gently.  

Here are eight stretches to add to your morning routine to feel strong, flexible and grounded. These exercises cover all your major muscle groups and can be followed any time of day, including after your workouts.
 
Upper Back Release
Targets the upper back and back of shoulders.
 
Standing with feet hip-distance apart, clasp hands and round upper back keeping arms straight and active.

Think about the shoulder blades spreading wide across your back.

Hold stretch for 2-3 deep breaths.
 






Chest Release
Targets the chest, front of shoulders and biceps.
 
Holding a wall, door frame or window ledge with left arm, step forward with left leg and turn entire body to the right especially at the hips.  

Hold stretch for 4-6 deep breaths increasing stretch with the pivot at the hips.  Repeat on the other side.
 







Side Stretch
Targets the IT band (outer thigh), obliques and shoulders.
 
Standing with right hand on bed or wall, cross left leg in front of right leg, feet pointing forward.

Shift into the left hip and reach left arm up and over head, creating a long line from the left ankle to the left fingertips.  

Hold and take 2-3 deep inhales and exhales.  Repeat on right.




Seated Spinal Twist
Targets the spine, neck and shoulders.
 
Sitting on a chair or edge of bed with legs together, lengthen spine rotate from the waist, placing one hand behind you and the other hand on your outer thigh for support.

For a deeper stretch for the neck, turn your gaze to look over your shoulder as well.

Hold 2-3 deep breaths.  Repeat other side.
 
Standing Hamstring Stretch
Targets hamstrings.

Supporting yourself for balance as needed, bring right leg up onto a step or bench, increasing height as flexibility increases.  Keep legs hips distance and parallel and keep back leg straight (if possible) and front foot flexed.  

If you need to increase stretch, hinge at the hips (not the waist or back), keeping the spine completely straight.  Don't round the spine.

Take 4-6 deep breaths. Repeat other side.  
 
Standing Quad Stretch
Targets quadriceps.
 
Holding a chair, wall or bed for support, stand with feet hip-distance apart. Soften left knee and reach for your right foot or ankle, bending the right knee to point straight down to the floor.

Keep pelvis neutral and spine tall with the crown of your  head reaching to the ceiling.  

Hold for 4-6 deep breaths.  Repeat other side.
 




Outer Hip Stretch
Targets hips and outer thighs.

Lift left leg, knee bent, onto bed. Square off hips and make sure front knee is outside of front shoulder.

Keeping tailbone untucked and spine straight, hinge forward at the hips, placing hands on the bed for support.

Hold for 4-6 deep breaths then change sides.



Standing Forward Bend
Targets hamstrings and lower back.
 
Standing with feet hip-distance apart and knees slightly bent, hinge forward at the hips.  Allow your upper body to hang over your legs and clasp elbows.  

(Note: Do not "hang" from elbows if you have any lower back issues. Instead, place hands on floor or legs for support.)

Hold for 2-3 deep breaths while you gently shake your head no and even more gently nod your head yes.   To come up, pull in abs and gently round up one vertebra at a time.
 


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Comments

NANHBH 9/29/2020
These will be very helpful! Report
USMAWIFE 8/23/2020
thank you Report
HOLLYM48 8/22/2020
Great article! Report
JWINKSLLC 8/15/2020
Nice!! Lots of people can't reach the ankle for the standing quad stretch, so it's nice to suggest that they use a strap or old tie to wrap around the foot an bring it towards the glutes. Report
CECELW 7/20/2020
I love doing these stretches Report
POPPAPEL 7/4/2020
Ty Report
BOB5148 5/25/2020
Thanks Report
ONLYME33 5/19/2020
Very Nice-Well Worth the time Report
RAPUNZEL53 5/17/2020
Thanks Report
LET-ME-TRY-IT 5/17/2020
Every morning I gently stretch for a minimum of 15 minutes, it helps me to start the day having fibromyalgia.
Thank you for showing and providing good explanation of a few new exercises to me. Report
NEPTUNE1939 5/17/2020
ty Report
AZMOMXTWO 5/17/2020
thank you Report
AZMOMXTWO 5/17/2020
thank you Report
SPINECCO 5/17/2020
Great Blog! ! Report
MSMOSTIMPROVED 5/17/2020
trying this today Report
ROBINRS 5/17/2020
thanks. Think I'll make these part my morning routine. I like that they are simple and not extremely time consuming.


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RCLYKE 5/17/2020
Great info Report
DMEYER4 5/17/2020
thank you Report
FERRETLOVER1 5/17/2020
Thanks. Report
EMGERBER 5/17/2020
I am reminded and motivated to stretch by my dogs they stretch every single morning as soon as they get up. Report
JANIEWWJD 5/17/2020
Love this!!! Report
EVIE4NOW 3/31/2020
thank you... will try this Report
ALVIN99 3/27/2020
Thanks, saved yhem so I can do them in the morning! https:// www.fungusnailsremedy.com Report
SHOAPIE 1/14/2020
I need to work on my flexibility Report
SHERYE 1/11/2020
Love these exercises - thank you Report
NASFKAB 12/31/2019
Do some of them will add the rest. Report
LIL-VIXEN 12/25/2019
Thanks for the exercise suggestions to do in the morning. Report
BOB5148 12/20/2019
Thanks Report
KHALIA2 11/16/2019
Thank you for these great ideas! Report
LESSOFMOORE 11/6/2019
These look good. Report
SNUZYQ2 10/9/2019
Simple, well explained stretches to start the day off right! Thank you so much for sharing this! Report
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Bookmarking. I decided I wanted to go with a morning stretch to start my day before breakfast and my morning walk. This is perfect. Report
I make an effort to do some of these every morning Report
Great ideas! Report
KHALIA2
Great ideas! Thanks! Report
MKCHANN
Going to give it a try, thanks Report
ROSSYFLOSSY
Helps me wake up. Report
RO2BENT
Love these simple and easy basic stretches! Report
thank you Report
Great article Report
Best resource ever for morning stretch! Thank you! Report
CZECHRN
I plan to try these. I would like to suggest that when giving instructions PLEASE make sure the pictures match the directions ! Some pics are ok but others say right (leg/side) but show left. That makes it harder to understand how to position body! Thanks! Report
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