4 Morning Stretches to Start Your Day

Woman on Beach -- morning stretches

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Waking up in the morning full of sunshine isn’t always easy — I know this for a fact from my college days!

Most of us need a little boost to ready ourselves to face the day. Want to know one of the most effective ways to do just that? It’s something we all should all do more often – stretch! Awaken your body and mind with these energizing morning stretches to kickstart your day.

These movements are easy to follow and are useful in opening your lungs and stretching multiple body parts. They can help prepare your muscles for whatever they will go through during your day. The next time you get out of bed, skip the coffee and do these gentle morning stretches instead.

Cat Pose

Picture of the Cat Pose

The cat pose is a traditional yoga pose, also known as Marjariasana. It requires you to engage your core so that you get an effective stretch in your neck and back.

How To Instructions:

  • Start on the floor in an all-fours position with your hands directly under your shoulders and your knees under your hips.
  • Breathe out as you slowly arch your spine up and curl your chin to the chest. At the same time, draw your belly button into your spine.
  • Focus on spreading your shoulder blades wide and stretching your lower back.
  • Hold 30 seconds.
  • Repeat 4 times.

Child’s Pose

Picture of Child’s Pose

Child’s Pose is a relaxing beginner yoga pose that stretches the muscles of the lower back and inner thighs. Depending on your flexibility, it may feel like work at the beginning, but keep at it, and it’ll get more comfortable over time.

How To Instructions:

  • Start on the floor on all fours with your knees out wide.
  • Gently drive your butt back onto your heels while you stretch your hands out in front of you, keeping arms straight.
  • Relax your back and place your forehead down on the floor.
  • Breathe in and out slowly as you relax and lengthen your spine.
  • Hold 30 seconds.

Standing Forward Bend

Picture of Standing Forward Bend

This stretch targets your lower back and hamstrings. Focus on elongating those body parts as you perform the movement.

How To Instructions:

  • Stand with both feet directly beneath your hips.
  • Keeping a slight bend in your knees and your back straight, bend forward at the waist.
  • Hold your elbows, or if you have the flexibility, let your arms hang down towards the ground as you take slow, deep breaths.
  • Gently turn your head side to side, then up and down.
  • Hold 30 seconds.
  • Slowly return to standing, rounding your back one vertebra at a time.

Twisting Lunge

Picture of Twisting Lunge

The twisting lunge can help open up tight hips and loosen your spine. To maintain your balance, keep your legs about hip-distance apart.

How To Instructions:

  • Start on the floor in a lunge position with your right foot flat on the ground in front and your left leg behind you, knee on the ground.
  • Squeezing your belly button in, inhale as you slowly raise your arms and stretch your hands towards the ceiling.
  • Exhale as you gently push your hips towards the ground while you relax your shoulders and keep your chest open and lifted.
  • Slowly twist your torso and turn to face your right side. Hold for 30 seconds before you return to face forward.
  • Repeat twist on the left side.
  • Lower arms and repeat lunge and twists with your left foot flat on the ground in front of you and your right leg behind you, knee on the ground.

A healthy way to start your day

Here you go — some easy to do morning stretches to get your day started right. Do these simple energizing morning stretches to increase circulation, banish stiffness, and feel energized all day long. Give them a try and see the difference!

How do you start your mornings? Let me know in the comments.

Do you need some help getting your mornings in order? School is starting and schedules are changing! Use this time to get your mornings organized so that you are less stressed and able to get your day going. Sign up for a free Good Morning Worksheet here.

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This article provides general information and discussion about health and related subjects. The information and other content provided in this article, or in any linked materials, are not intended and should not be construed as medical advice. Consult your own physician for any medical issues that you may be having.


  1. Melissa Cushing

    Than you for this fabulous post. These poses are perfect for me as a beginner and appreciate you sharing them šŸ™‚ I am going to be back and have bookmarked so that I can incorporate these into my daily routine in the AM šŸ™‚

  2. Michael

    Not a yoga person because I am more of a sporty one so I do relax by playing badminton. I usually lift weights too so yeah. An exchange of activities eh? hehe

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  3. Czjai

    Thanks for the detailed instructions on how to do these stretches. I think my body can manage everything except for the bend. My belly gets in the way, haha!

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  4. Valerie

    Stretching can feel so good. I’ve heard of a couple of these, seeing a description of how to do them is helpful for those of us that haven’t done yoga to understand.

  5. Hailey

    I am going to try this as soon as I wake up tomorrow! I keep saying that I want to learn to do yoga but I never act on it. These stretches are simple enough for even a beginner like me to follow.

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