Starting your day with a few simple stretches can make a big difference to how your body feels and performs. Morning stretching helps wake up your muscles, improve joint mobility, and release tension built up overnight.
Whether you train regularly or spend long hours sitting, a consistent morning stretch routine can help improve flexibility and support better movement throughout the day.
Add these stretches to your morning routine
This short video guide demonstrates five stretches you can start doing every morning to feel more mobile and energised. Follow along to learn correct positioning, movement tips, and how each stretch benefits your body.
Manual triceps stretch: Unlocks the shoulders and upper body.
Seated piriformis stretch: Releases the glutes and supports lower back mobility.
Side to side: Improves thoracic rotation, spinal movement and unlocks shoulders
Squat to stand: Mobilize the posterior chain, hips and thoracic extension
Active V stretch: Improves flexibility through the adductors.
Exercise 1/5: manual triceps stretch
Focus
Details
Timing
Repeat for 1 min
Stimulus
Arm stretch
Instructions
• Place your hand flat on your back as low as possible
• Pull your elbow inwards and downwards with your opposite hand
• Tighten your abdominals
Targeted Areas
Triceps, Shoulders
Equipment Required
None
Exercise 2/5: seated piriformis stretch
Focus
Details
Timing
Repeat for 1 min
Stimulus
Stretching in the middle of your butt
Instructions
• Sit with the leg crossed and foot flat
• Pull knee towards the opposite shoulder
• Keep back flat and torso facing the crossed leg
Targeted Areas
Glutes, Hips, Lumbar
Equipment Required
None
Exercise 3/5: side to side
Focus
Details
Timing
Repeat for 1 min
Stimulus
Stretching at your shoulders and pectoral
Instructions
• Stretch arms out to one side and flex on the other
• Keep arm and shoulder on the ground
• Slow and controlled arm-to-arm transitions
Targeted Areas
Shoulders, Pecs, Biceps
Equipment Required
None
Exercise 4/5: squat to stand
Focus
Details
Timing
Perform for 1, 2 or 3 minutes
Stimulus
Stretching at the back of your thighs and knees
Instructions
• Place your fingers under your toes
• Position 1: Place weight on your heels and keep your chest upright
• Position 2: Straight legs and back rolled up
Targeted Areas
Hamstrings, Lumbar, Hips
Equipment Required
None
Exercise 5/5: active v stretch
Focus
Details
Timing
Repeat for 1 min
Stimulus
Stretching behind the legs and inside the thighs
Instructions
• Standing, legs straight and wide apart
• Both hands touching the feet alternately
• Relatively dynamic movements
Targeted Areas
Adductors, Hamstrings
Equipment Required
None
Why morning stretching matters
Your body often feels stiff in the morning. Gentle stretching reactivates these tissues, boosts circulation, and helps your body transition from rest to movement. It also helps maintain mobility in key areas such as the hips, shoulders, and spine, regions that commonly tighten due to inactivity or poor posture.
Common reasons for morning stiffness
Cause
Description
Stretch benefit
Prolonged sitting or sleeping posture
Muscles and fascia tighten overnight
Increases range of motion through gentle controlled movement
Lack of daily movement
Reduced activity can lead to muscular imbalances
Stimulates underused muscles and restores balance
Training soreness
Microtears from workouts can cause temporary stiffness
Supports recovery by promoting circulation and reducing tension
Stress or poor breathing habits
Can lead to upper body tightness especially in the neck and shoulders
Encourages relaxation and controlled breathing through movement
Mobility and performance connection
A consistent morning stretching habit supports both daily comfort and athletic performance. Opening up key areas such as the shoulders, hips, and spine improves posture and reduces movement restrictions that often affect strength and endurance training. Over time, this can help improve movement efficiency, reduce the risk of overuse discomfort, and make it easier to move well under load.
Incorporating these stretches before breakfast or your first workout is a simple yet effective way to build mobility into your routine.
FAQs
How long should a morning stretch routine take? Around 5–10 minutes is enough to wake up your body and loosen key muscle groups.
Should I stretch before or after breakfast? It’s best to stretch before breakfast, when your body is still adjusting to movement, but you can also stretch later if it fits better in your schedule.
Can these stretches replace a warm-up before training? They can help prepare your body for movement, but a more sport-specific warm-up is still recommended before intense exercise.
Is it normal to feel tight in the morning? Yes. Overnight inactivity can cause stiffness, which stretching helps to relieve.
Can I do these stretches every day? Yes, daily stretching is safe for most people and helps maintain mobility over time.
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