5-Minute Morning Stretching Routine to Wake Up Your Body

Those first moments after waking set the tone for your entire day. Instead of reaching for your phone, spend 5 minutes stretching. Your body will thank you.

Why Stretch in the Morning?

Physical Benefits

• Releases overnight muscle tension
• Increases blood flow and oxygen
• Improves flexibility and range of motion
• Reduces risk of injury throughout day
• Alleviates back and neck stiffness

Mental Benefits

• Signals to brain that it's time to wake up
• Reduces morning grogginess
• Creates mindful start to day
• Builds positive momentum
• Reduces stress before it starts

The 5-Minute Routine

You can do this before getting out of bed for the first stretches.

In Bed (2 minutes)

1. Full Body Stretch (30 seconds)

• Lie on your back
• Reach arms overhead, point toes
• Stretch as long as possible
• Breathe deeply, feel the lengthening

2. Knees to Chest (30 seconds)

• Hug both knees to chest
• Gently rock side to side
• Releases lower back tension
• Take deep breaths

3. Spinal Twist (30 seconds each side)

• Arms out to sides
• Drop both knees to right
• Look left
• Hold, breathe
• Switch sides

Standing (3 minutes)

4. Neck Rolls (30 seconds)

• Stand tall, drop chin to chest
• Slowly roll ear to shoulder
• Continue around to other side
• 3 circles each direction
• Never force or crack

5. Shoulder Rolls (30 seconds)

• Roll shoulders forward 5 times
• Roll shoulders backward 5 times
• Lift shoulders to ears, hold 3 seconds, drop

6. Side Stretch (30 seconds each side)

• Reach right arm overhead
• Lean left, feel stretch along right side
• Keep hips level
• Hold 15 seconds each side

7. Forward Fold (30 seconds)

• Feet hip-width apart
• Fold forward from hips
• Let head and arms hang heavy
• Bend knees if needed
• Gently sway side to side

8. Cat-Cow (30 seconds)

• Hands and knees (or standing with hands on thighs)
• Inhale: arch back, look up
• Exhale: round spine, tuck chin
• Flow with breath, 5 cycles

9. Hip Circles (30 seconds)

• Hands on hips
• Circle hips like hula hoop
• 5 circles each direction
• Loosens hip joints

Modifications

Low Mobility

• Do all stretches in bed
• Use smaller range of motion
• Never stretch into pain
• Hold supports (wall, chair) if needed

More Flexibility

• Hold stretches longer
• Go deeper into each pose
• Add additional stretches
• Try the 10-minute version below

10-Minute Extended Routine

Add these after the basic 5 minutes:

10. Standing Quad Stretch (30 seconds each leg)

• Stand on left leg (hold wall if needed)
• Grab right foot behind you
• Keep knees together, stand tall

11. Calf Stretch (30 seconds each leg)

• Step right foot forward, left back
• Keep left heel on ground
• Lean forward slightly
• Feel stretch in left calf

12. Chest Opener (30 seconds)

• Interlace hands behind back
• Squeeze shoulder blades together
• Lift hands away from body
• Look up slightly

13. Figure Four Stretch (30 seconds each side)

• Sit on chair or lie on back
• Cross right ankle over left knee
• Flex right foot
• Gentle pressure on right knee
• Deep hip stretch

14. Seated Spinal Twist (30 seconds each side)

• Sit tall, legs extended
• Cross right leg over left
• Twist torso right
• Hold, breathe

Pro Tips

Make It Automatic

• Do it immediately upon waking
• Before bathroom, before phone
• Same stretches in same order
• Becomes autopilot within 2 weeks

Breathing

• Never hold your breath
• Exhale into deeper stretches
• 4 counts inhale, 6 counts exhale
• Breathing enhances stretch

What to Avoid

• Bouncing (static holds only in morning)
• Stretching cold into pain
• Rushing through movements
• Checking phone mid-routine

Common Problem Areas

Tight Lower Back

Extra focus on:

• Knees to chest
• Spinal twists
• Cat-cow
• Child's pose

Stiff Neck and Shoulders

Extra focus on:

• Neck rolls
• Shoulder rolls
• Side stretches
• Chest opener

Tight Hips

Extra focus on:

• Hip circles
• Figure four
• Pigeon pose (advanced)
• Spinal twists

Weekly Progression

Week 1: 5-minute routine daily

Week 2: Hold each stretch 5 seconds longer

Week 3: Add 2-3 stretches from extended routine

Week 4: Notice which stretches your body needs most—customize

Pairing with Other Habits

Stretch + other morning habits:

• While coffee brews
• Before shower
• While listening to podcast
• With morning sunlight exposure

Track Your Progress

Notice over time:

• Easier to touch toes?
• Less morning stiffness?
• Better posture throughout day?
• More energy in morning?

"Your body is your most priceless possession. Take care of it." — Jack LaLanne

Five minutes. Every morning. Simple stretches that transform how you start your day.