7 morning stretches to get you ready for the day

Why is it good to stretch in the morning?

Helen O'Leary, physiotherapist and Pilates instructor, Complete Pilates, explains that gently stretching after you wake up is important since you are inactive for a long period of time while sleeping.

"A lot of people feel stiff or potentially sore in their joints and muscles when they wake up," she says. "Stretching has been shown to increase blood flow to muscles and joints, which can subsequently improve the feeling of stiffness and discomfort."

But you don't need to be starting your day with a workout to reap the benefits of a good stretch. Regardless of what you're going to be doing during the day, a solid morning stretch routine can prepare your body for general movement, whether that's rushing around the office or playing with your children.

O'Leary outlines some key benefits your body can gain from regular stretching.

Improving posture

Good posture relies on your joints' ability to reach the ideal position. Therefore, flexibility and range of motion are essential for supporting good posture.

"If you are moving from your bed straight to your work desk, having a morning stretching routine can be a great way to reduce postural-related aches and pains that you may get from large periods of inactivity," says O'Leary.

Relieving stress

Stretching is also a way to calm the mind. A morning stretch generally involves slow movements and encourages you to focus on one area of your body at a time, while taking deep breaths. Starting your day off with this practice can help you head into a busy day feeling at ease, and empowered, with reduced anxiety.

How long should you stretch for?

O'Leary says how long you should spend stretching depends on the goal of your stretching and the type of stretching you choose to do.

"If you don't practise stretching often enough, you probably won't see an adaptation in your muscles and range of motion," she explains. "To achieve meaningful results, it is recommended to stretch for shorter periods regularly throughout the day, or a longer period of 20-30 minutes 3-4 times per week."

Should you stretch at night-time as well?

Stretching in the evening offers many of the same benefits as stretching in the morning. If you have a desk job, stretching before bed can help to relieve tension built up in your body during sustained postures throughout the day. Equally, if you have an intense labouring job, stretching can help with muscle recovery.

7 morning stretches

The following morning stretches are easy to do and can be done from the comfort of your own home - even your bedside. You can incorporate equipment for your morning stretch routine, but it isn't mandatory.

O'Leary recommends holding or performing the movements for about 30 seconds, repeating each one 3-4 times - per side where necessary.

The best morning stretches

Cat Cow stretch

O'Leary says this stretch can help thoracic (middle) and lumbar (lower) spine mobility.

"These are important not just for the function and flexibility of your spine," she says. "But also for other joints that attach to those areas or are directly impacted by their function - such as your shoulders and hips."

How to perform this morning stretch

Book Openings

This is a rotation stretch for your spine and the front of your shoulders. It is especially useful for people with upper back and neck tightness, or if you often find yourself hunched over while sitting.

How to perform this morning stretch

Hip Flexor stretch in half kneeling

This is a morning stretch for the muscles at the front of your hip and thigh, which can become tight after sitting for a long time.

How to perform this morning stretch

Child's Pose

"Child's pose helps to relieve tension in the back, shoulder blades, and chest," says O'Leary. "It is also a great position to practise relaxed breathing in."

How to perform this morning stretch

Seated Mermaid

This is a typical Pilates exercise that can be done easily at home with a desk or normal chair. This stretch is useful for your upper back and to stretch out the side of your body.

How to perform this morning stretch

Thoracic Extension with chair or foam roller

"This exercise helps to extend your upper back, especially thoracic flexion, which is a position people spend a lot of time in when sitting," O'Leary says.

How to perform this stretch with a chair

Using a foam roller

Wall Angel or Goalpost stretch

According to O'Leary, this stretch targets your upper back and shoulders.

"It is great for stretching out chest muscles, but also helps to strengthen upper back muscles," she says. "It's a good movement to try if you notice your shoulders rounding at the front while you sit."

How to perform this stretch

You can also do this stretch lying down on your back along a long foam roller, trying to keep your hands and elbows close to the floor.

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