Stretches to Wake You Up in the Morning

September 1, 2023 2:52 pm Published by Leave your thoughts

Beautiful,Woman,Waking,Up,In,Her,Bed,,She,Is,SmilingStarting your day with a morning stretch routine can be highly beneficial for your energy levels, flexibility, and overall mood. Engaging in gentle stretches upon waking can help awaken your muscles, boost blood flow, and prepare your body and mind for the day ahead. In this blog post, we will explore several stretches that can help wake you up in the morning.

Neck Stretches

The neck is often prone to stiffness after a night of sleep. Start your morning routine by gently stretching your neck to release any tension and improve mobility. Begin by sitting up straight and slowly tilting your head to one side, bringing your ear towards your shoulder. Hold the stretch for a few seconds and then repeat on the other side. You can also gently rotate your neck in a circular motion, both clockwise and counterclockwise, to further alleviate any stiffness.

Upper Body Stretch

To wake up your upper body, try a simple chest and shoulder stretch. Interlace your fingers behind your back and gently straighten your arms while lifting your chest and squeezing your shoulder blades together. Hold the stretch for a few breaths, focusing on opening up your chest and creating space in your upper body. This stretch can also help improve posture and relieve tension in the shoulders and chest.

Back Stretches

The muscles in your back often tighten and become stiff during sleep. To alleviate this, incorporate a few back stretches into your morning routine. One effective stretch is the seated forward fold. Sit on the edge of your bed or a chair, keeping your feet flat on the floor. Slowly bend forward from your hips, reaching your hands towards your toes or shins. Allow your head to hang, and feel the stretch in your lower back and hamstrings.

Another back stretch you can try is the cat-cow stretch. Get on all fours with your hands directly under your shoulders and your knees under your hips. Start by arching your back upwards, dropping your head downwards, and tucking in your tailbone. Hold for a few seconds, and then reverse the movement by dropping your belly towards the floor, lifting your head, and extending your tailbone upwards. Repeat this sequence several times to warm up your back and increase flexibility.

Leg and Hip Stretches

Stretching your legs and hips in the morning can help improve circulation and release any tightness accumulated during sleep. Begin by sitting on the edge of your bed with one leg stretched out in front of you and the other knee bent, foot flat on the floor. Slowly reach forward towards your outstretched foot, feeling a stretch in your hamstring and calf on the extended leg. Hold for a few breaths and then repeat on the other side.

Moving on to the hips, try a figure four stretch. Lie on your back with your knees bent and feet flat on the floor. Cross one ankle over the opposite thigh, creating a figure four shape. Reach your hands through the space between your legs and gently clasp your hands behind your thigh. Pull the leg towards your chest, feeling a stretch in your hip and glute muscles. Hold for a few breaths and repeat on the other side.

Full Body Stretch

To energize your entire body in the morning, incorporate a full-body stretch into your routine. Stand tall with your feet hip-width apart and raise your arms overhead. Reach towards the ceiling, lengthening your spine and extending your body as much as possible. Engage your core muscles and hold the stretch for several breaths. This stretch improves overall posture, increases blood flow, and helps awaken your entire body.


Starting your day with a morning stretch routine can be a game-changer for your energy and well-being. Neck stretches, upper body stretches, back stretches, leg and hip stretches, and full-body stretches can all help wake up your muscles, increase flexibility, and improve circulation. Incorporate these stretches into your morning routine and experience the rejuvenating effects they provide. Remember to listen to your body and modify the stretches as needed to suit your individual needs and abilities.

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Welcome to Focus Forward Wellness & Physical Therapy! We are licensed physical therapists specializing in Integrative Manual Therapy (IMT) and offer a whole-person approach to wellness, in that we treat the whole body and not just the symptom. Our services include sports injuries, post-surgical rehabilitation, aging issues, women’s and men’s health, cancer symptoms, and more. Additionally, we stock foam rollers, health supplements, gym balls and supplements in the clinic. We are here to help all ages, from babies to seniors! Contact us today for more information or to book an appointment!

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