It’s late January. It’s that time of year when the glow of New Year’s resolutions begins to dim for many of us. The ambitious goals we set weeks ago can feel out of reach, and you can wonder how to regain that sense of purpose. But here’s the truth. Lasting change doesn’t have to come from a major overhaul. Instead, it’s the easy, intentional, small habits that maintain how we feel day-to-day and make a real difference.
One of the simplest yet most impactful habits to incorporate? Morning stretch. Starting your day with a calming routine will not only make you feel better, but it will also set the tone for the mindfulness and care that will ripple in the hours to come. Stretching promotes circulationreduces tension from time spent at your desk and provides a moment of calm before the demands of the day take over. in short? Stretching is a powerful habit for both your body and mind.
Featured image by Michelle Nash.
The best morning spreads to boost your energy and relieve tension
If you’re looking for a routine that’s easy to adopt and doesn’t require a small amount of space on your bedroom or living room floor, we’ve curated the best morning stretches to try today. These movements are beginner-friendly and take just a few minutes, but they’ll leave you feeling refreshed and aligned. Whether you’re rekindling your New Year’s intentions or just looking for something easier to do in your mornings, this routine will become your new go-to. Let’s dive in.
1.Relieve tension from your knees to your chest
target: Lower back and pelvic stabilization
This therapeutic stretch can be performed correctly in bed and can be a great gentle way to start your morning. By pulling your knees toward your chest, you encourage fullness and reduce bloating while stabilizing your lower back. Many people consider it one of the most soothing stretches to relieve tension and easily start the day.
- Lie on your back and pull your knees to your chest.
- Breathe deeply and hold for 15 seconds.
- Repeat 2-3 times.
advantage: Promotes blood flow, relieves bloating, and stabilizes the lower back.
2. Start strong with the glute bridge
target: lower back and hip flexors
Counteract the effects of sitting with this lively movement that activates and strengthens your lower body. By targeting your lower back and hip flexors, this stretch helps combat the stiffness caused by sitting for long periods of time while engaging your core. A 30 second glute bridge will wake up your muscles and make you feel more mobile and ready for the day.
- Lie down with your knees bent and feet flat on your hips.
- Press through your heels and squeeze your glutes and abdominal muscles to lift your hips.
- Hold briefly, then lower and repeat for 30 seconds.
advantage: Improves hip mobility, strengthens the core, and increases energy.
3. Raise your spine with a cat’s bow
target: spine, lower back, neck, core
Start your day with this dynamic, soothing stretch that gently wakes up your body. The flowing movements of the cat cow stretch the spine, hips, and neck while promoting flexibility and improving posture. Just 30 seconds of movement to relieve tension and prepare your body for the future.
- Start on all fours, wrap your shoulders over your wrists, and sit on your knees.
- Inhale, arch your back and lift your head.
- Exhale, round your back, and tuck your chin.
- Repeat for 30 seconds.
advantage: Strengthens posture, reduces back and neck tension, and promotes flexibility.
4.Realign with gentle neck stretches
target: neck and upper shoulders
Relieve stiffness and reset alignment with this quick, powerful stretch. This movement targets neck and shoulder tension and is an ideal way to counteract the discomfort from sleeping in an awkward position. Incorporating this stretch into your morning routine will help improve your posture and promote a sense of calm to start your day.
- Tilt your right ear toward your right shoulder.
- Use your right hand to gently pull on the head.
- Hold for 15 seconds, then switch sides.
advantage: Reduces neck tension, improves mobility and promotes relaxation.
5. Release and reset at the front bend
target: hamstrings, lower back, lower back
Relieve tension and energize your body with this rejuvenating stretch. A forward bend promotes relaxation, shoulders tension, and increases confidence going forward.
- Stand with your feet slightly apart and inhale deeply.
- Exhale and fold forward over your hips.
- Let your head and arms hang and gently rock or nod your head.
- Hold for five breaths and slowly wind up.
- Finish with Mountain Pose: Stand tall, turn your shoulders and stretch your neck.
advantage: Relieve back tension, promote relaxation and increase confidence.
why stretch in the morning
Stretching in the morning improves circulation, reduces muscle stiffness and sets a positive tone for the day. It takes even 5 minutes to move your body. It helps you relieve tension overnight and start your day feeling grounded and energized. These moments of deliberate movement are about more than just flexibility. They’re simple acts of self-care that can ripple throughout your day to support both your physical and mental well-being. Why not try it tomorrow? You might think that’s the best way to start your morning.
Source: Camille Styles – camillestyles.com
