5-Minute Morning Stretch
- Time
- 5:00
- Level
- All levels
- Equipment
- None. Start on your bed or the floor.
Most people wake up stiff. Your spine and hips have barely moved for seven hours. This routine starts lying down, so you can begin before you are fully awake, and finishes standing.
Slow is the point. Let your body warm into each stretch.
Full-body reach
Lying on your back, reach arms overhead and point your toes. Long and slow.
0:30
Next: Knees to chest
The routine
- 30s
Full-body reach
Lying on your back, reach arms overhead and point your toes. Long and slow.
- 30s
Knees to chest
Hug both knees in. Rock gently side to side.
- 30s
Supine twist
Drop both knees to one side, look the other way. Switch at halfway.
- 30s
Happy baby
Hold the outsides of your feet, knees toward armpits.
- 30s
Cat–cow
On hands and knees. Move with your breath.
- 30s
Child's pose
Hips back to heels. Breathe into the low back.
- 30s
Low lunge with reach
One foot forward, back knee down, arms overhead. Switch at halfway.
- 30s
Standing forward fold
Soft knees. Nod and shake the head gently.
- 30s
Neck rolls
Slow half circles, ear to shoulder through chin to chest.
- 30s
Standing side reach
Reach up and over, alternating sides. Take a big breath at the end.
Tips
- Drink a glass of water first.
- If your low back is touchy in the morning, skip the forward fold and do an extra round of cat–cow.
Questions
Is it good to stretch first thing in the morning?
Gentle stretching, yes. Discs in your spine hold more fluid after sleep, so skip deep forward bends for the first few minutes — this routine starts with easier moves for that reason.
Can I do this in bed?
The first four stretches, yes. Move to the floor for the rest.
Got another five minutes?
Why five minutes at a time works: movement snacks.