Morning Stretch Routine
August 9, 2019
By incorporating stretching into your morning routine, you will prepare yourself physically and mentally for the rest of the day. Not to mention, taking a few moments for yourself before going in full force for the day can help relieve stress and bring you back to the center. Studies show that stretching can also boost your confidence for the day. Choose a few stretches you may like- they will take less than ten minutes to complete while positively impacting the entire day.
Tip: You can practice stretches you learned from your SimpleTherapy app as well- anywhere, anytime!
Child’s Pose
This restorative pose is great for gently stretching out your hips, pelvis, thighs, and spine, all of which can be a bit tight in the morning. It can feel really great if you’ve slept a little “wrong” or twisted up. It also calms the brain and relieves stress and fatigue, so it can be helpful for starting the day off on the right foot.
- Begin on all fours on the mat, with your knees directly under your hips but your big toes touching. You can widen your toes if having them touching puts any pressure on your knees.
- Inhale and feel your spine grow longer.
- As you exhale, take your butt back to your heels and tuck your chin to your chest.
- Rest here, with your forehead on the ground and your arms outstretched. You can also put your arms next to your body, palms resting up if you prefer.
- Hold this for 5 deep, even breaths.
Cat-Cow
These two poses done together can increase the circulation of your spinal fluid. This will help lubricate the spine, stretch your back and torso, and gently massage the organs in the abdominal area. All of these are good to help you wake up and go into the rest of your day.
- Push up from Child’s Pose onto all fours, the top of your feet flat, shoulders directly over your wrists, and hips directly over your knees.
- As you inhale, drop your belly, letting your back arch but keeping your shoulders rolled back and down (this is Cow). Look slightly upward toward the ceiling.
- As you exhale, press your hands into the ground and round your upper back (this is Cat).
- Continue moving, arching on your inhales, and rounding on your exhales, repeating this for 5 breaths.
Downward-Facing Dog
This pose is great for the morning because it’s a mild inversion. It resets your nervous system, calms the brain, and energizes the body.
It can also be therapeutic for sciatica and relieve fatigue. If you have back problems that impact your sleep and leave you achy and tired, this pose is especially for you. Consider doing it for twice as long as suggested below or returning to it between other poses in this sequence for three breaths each time.
- From all fours, push into your hands, straightening your arms as you raise your hips and straighten your legs. Note: You may want to inch your feet and hands a little farther apart, as a longer stance is normally more comfortable and beneficial. Your heels don’t have to be touching the ground here and won’t be for most people. “Working toward the ground” (not being on your tiptoes) is fine.
- As you exhale, press into your hands and roll your shoulders down and back, moving your shoulder blades down your back and your shoulders away from your ears.
- Your spine should be neutral here. You don’t want your upper spine working too hard, your shoulders hunched, or your belly dropping too far toward the floor in a swayback.
- Take at least 5 deep breaths here, bending one knee and then the other as you do, to gently open up the back of each leg. Settle into the pose by not moving your legs for at least 2 deep breaths.
These are all stretches that you can learn by doing SimpleTherapy sessions. SimpleTherapy allows you to expand your repertoire of stretches! Try completing some SimpleTherapy sessions to discover other stretches and exercises that work well for you.
Your Journey to Pain Relief
App tracks progress. Step by step guide to pain relief and prevention.
Show results
Free Newsletter
Stay in the know. Our blogs are written by orthopaedic surgeons.