10 morning stretches to help you start your day
Getting moving in the morning isn’t always easy. Some days you might wake up aching and feeling full of tension. Did you know that regular stretching can help to increase flexibility and reduce back pain? To get started, why not try the 10 simple stretches routine below. They begin in bed, and finish with your feet on the floor to help you feel ready for the day ahead.
Morning stretches in bed
1. Cobra stretch
Lie on your stomach and place your hands flat beneath your shoulders. Tuck your elbows in by your sides and gently raise your head and chest, keeping your hips and groin on the bed. If it feels comfortable, you can go a little deeper by looking up and closing your teeth together. Remember to relax your neck and shoulders. Hold the stretch for 10 seconds and when you’re ready, gently lower back down. Repeat this stretch 8 to 10 times.
2. Knees-to-chest
Lying flat on your back, bring one knee to your chest and hold it in position with your arms or hands. You should feel a nice stretch in your lower back. If it feels comfortable, you can also do this stretch by bringing both knees at the same time. Hold this stretch for 30 seconds.
3. Spinal twist
Lying on your back, raise one of your knees, and gently roll it over to the opposite side. Make sure both of your shoulders stay in contact with the bed at all times. If it feels comfortable, stretch one arm out to the side, keeping it in line with your shoulders, and slowly turn your head to face your outstretched arm. You should feel the stretch on the sides of your upper body and your lower back. Breathe deeply and hold for 15 to 20 seconds. Repeat on the opposite side.
Sitting stretches
Once you start to feel more awake, gently move to sit on the edge of your bed and try the next set of sitting stretches.
4. Upper back stretch
Sit on the edge of your bed, with your feet flat on the floor. Interlock your fingers and reach forward, bending from your middle back. Stretch with your hands up at shoulder level. You should feel the stretch between your shoulder blades. Hold this stretch for 10 seconds.
5. Neck stretch
Relax your shoulders and gently move your left ear towards your left shoulder, using your left hand on your head to help, gently. Only stretch as far as feels comfortable. Hold for 10 seconds and slowly repeat on the other side.
6. Shoulder stretch
Relaxing your shoulder blades back and down, reach one arm across your body and gently use your other arm to deepen the stretch. Hold for 30 seconds and repeat on the other side.
Standing stretches
Hopefully by now you’re feeling more awake. When you’re ready, stand up and complete your final stretches.
7. Side stretch
Stand with your feet hip-width apart and clasp your hands above your head. Gently lean your body to one side, feeling a deep stretch along the side of your body. Pause and then return to standing straight. Repeat 8 to 10 times on each side.
8. Standing quad stretch
Stand up straight and hold onto the wall or a chair if you need to. Keep your feet hip-width apart. Reach back and grab your left foot with your left hand. Keep your thighs lined up next to each other and your left leg in line with your hip. Feel the stretch in your left thigh and hips and hold for 30 seconds. Repeat with your right leg.
9. Hamstring stretch
Stand upright and gently bend one knee as if you’re going into a sitting position. Place the opposite leg outright, pointing your toes towards the ceiling. Bend forward from your hips to feel a nice stretch along the back of your outstretched leg. Hold for 30 seconds and then repeat with your other leg.
10. Calf stretch
Placing your hands on a wall for support, step back on one leg and gently push your heel towards the ground, feeling a nice stretch along the back of your calf. Hold for 30 seconds and repeat on your opposite leg.
Remember to stretch safely
It’s important to start slowly and perform these stretches at your own pace. Don’t be disheartened if you’re not very flexible at first. With regular practise your flexibility should improve.
Only stretch as far as comfortable without any pain. If you notice any sharp or shooting pain, stop immediately. If you have an injury, speak to your doctor or physiotherapist first so they can recommend a stretching routine that’s tailored to you.
If you have some extra time in the morning and enjoy these stretches, why not try our 12 minute morning yoga routine?
Are you interested in learning more about your health? Discover more about our range of health assessments.
About our health information
At Bupa we produce a wealth of free health information for you and your family. This is because we believe that trustworthy information is essential in helping you make better decisions about your health and wellbeing.
Our information has been awarded the PIF TICK for trustworthy health information. It also follows the principles of the The Information Standard.
Did you find our advice helpful?
We’d love to hear what you think. Our short survey takes just a few minutes to complete and helps us to keep improving our healthy lifestyle articles.
Legal disclaimer
This information was published by Bupa's Health Content Team and is based on reputable sources of medical evidence. It has been reviewed by appropriate medical or clinical professionals and deemed accurate on the date of review. Photos are only for illustrative purposes and do not reflect every presentation of a condition.
Any information about a treatment or procedure is generic, and does not necessarily describe that treatment or procedure as delivered by Bupa or its associated providers.
The information contained on this page and in any third party websites referred to on this page is not intended nor implied to be a substitute for professional medical advice nor is it intended to be for medical diagnosis or treatment. Third party websites are not owned or controlled by Bupa and any individual may be able to access and post messages on them. Bupa is not responsible for the content or availability of these third party websites. We do not accept advertising on this page.
