5 Basic Stretches to Kickstart Your Day

Do you wake up feeling tight and tired? Morning stretches can be a game changer! How we start our day can significantly influence our mood, productivity, and overall health. Incorporating stretching into your morning routine can boost energy, improve flexibility, and set a positive tone for the day.
Regular stretching helps increase mobility, improve posture, reduce muscle stiffness, and enhance range of motion.

Let’s start with these beginner-friendly stretching exercises to start your day on the right foot and help you feel more energised and focused throughout the day!

This stretch is perfect for improving neck flexibility and reducing tension, especially for those with desk jobs or students who spend long hours studying.

To perform this stretch, sit upright on a chair or the edge of your bed and gently tilt your head to one side, bringing your ear toward your shoulder until you feel a comfortable stretch. Hold for 30 seconds and repeat on the other side. Perform 3 repetitions on each side.

Tip: Keep your opposite shoulder relaxed and down, and avoid forcing your head beyond a comfortable range. Breathe naturally while holding the stretch.

This simple exercise helps loosen your shoulder and upper back muscles, making it a great way to begin your day.

Relax your shoulders and roll them forward and backward in a circular motion, slowly and smoothly, with normal breathing. Repeat for 10 repetitions.

Tip: Keep your shoulders relaxed and avoid scrunching them toward your ears to maximise the stretch and target the right muscles.

This stretch is excellent for releasing tension from your entire spine, shoulders, and hips. It's a gentle pose that can help calm your mind and body.

Kneel on the mat with your knees wide apart. Sit back onto your heels and stretch your arms out in front of you, lowering your forehead to the ground (as far as comfortable). Hold for 30 seconds and repeat 2–3 times.

Tip: Focus on relaxing your shoulders, neck, and back, and breathe deeply into the stretch. Try to keep your buttocks close to your heels, but don’t force it.

Hip circles are a great way to activate your lower body, loosen your hip joints, and improve mobility.

To perform this exercise, stand with your feet wider than shoulder-width apart and place your hands on your hips. Rotate your hips in small circles, first clockwise and then counterclockwise. Perform 10 repetitions in each direction.

Tip: Keep the movement focused on your hip joints, avoiding unnecessary movement in your spine or upper body.

This stretch helps stretch the lower back, improve posture, and increase flexibility in the hamstrings and calves.

Stand with your feet hip-width apart and slowly bend forward, reaching for your toes. Stretch until you feel a comfortable pull in the back of your legs. Hold the stretch for 15–30 seconds and repeat 2–3 times.

Tip: Breathe normally while stretching and keep your neck in a neutral position. Keep your knees straight but don’t lock them; bend slightly if necessary.

From a physiotherapist’s perspective, these full-body, beginner-friendly morning stretches can be a great way to start your day feeling relaxed, refreshed, and at ease.

IMPORTANT NOTE: If you have any existing spinal issues or have had recent surgery, please consult with a physical therapist or healthcare professional before incorporating these exercises into your routine.

Consistency is key—just a few minutes each morning can go a long way in improving your mobility and mindset throughout the day.

By Dr. Pooja Bansal (PT)

_MSM/DP