Have you ever woken up in the morning and felt like the Tin Man before he got oiled up in The Wizard of Oz? That stiffness you’re feeling is a result of your body resting for hours while you sleep. Your muscles naturally tighten up, blood flow slows, and your joints become less lubricated, making your first few steps feel like you haven’t stretched in years. But the good news is, a quick and simple morning stretch routine can help shake off that stiffness and set you up for a successful, energized day.
This morning stretch routine takes just five to 10 minutes and targets areas that tend to carry the most stiffness in the morning, including your neck, back, and hips. Each stretch should be held for about 20 to 30 seconds. Focus on allowing your motions to remain slow and controlled as you wake up mentally and physically, and avoid forcing your body deeper into these positions. Instead, use your breath to deepen the stretch. Deep, rhythmic breathing helps your muscles relax and also improves circulation and mental clarity, priming you for a productive day ahead.
If something feels too tight or painful, ease up a little. The goal is to feel a gentle stretch, not discomfort. This routine, when done consistently, can reduce morning stiffness, improve flexibility, and make you feel more alert and ready to take on the day.
PS Photography | Liz Ehlers
Alternating Side Stretch
- Start by sitting in a cross-legged position.
- Lean to your left side and place your forearm on the ground. If you can’t reach that far, support yourself using your left palm or fingertips instead.
- Reach your right hand up and over toward the left side of your space.
- Rotate your chest up to the ceiling.
- Inhale for 4 counts; Exhale for 4 counts.
- Continuing to breathe in this same rhythm, hold the stretch for 20 to 30 seconds.
- Repeat on opposite side.
PS Photography | Liz Ehlers
Knees to Chest
- Start by lying on your back.
- Bring your knees into your chest.
- Place your hands on your knees and pull them close to your chest.
- Inhale for 4 counts; Exhale for 4 counts.
- Continuing to breathe in the same rhythm, hold here for 20 to 30 seconds.
- Option: Rock gently from side to side and forward and back to massage the spine.
PS Photography | Liz Ehlers
Forward Fold
- Start by standing with your feet hip-width apart.
- Hinge your torso from your hips.
- Fold into your legs.
- Inhale for 4 counts; exhale for 4 counts.
- Continuing to breathe in the same rhythm, hold here for 20-30 seconds.
- Option: Wrap your hands around the outside of your feet, calves, or thighs for a deeper stretch.
PS Photography | Liz Ehlers
Seated Hip and Glute Stretch
- Start seated on the edge of a chair, so it’s just supporting your bottom but your thighs are off the chair.
- Cross your right ankle over your left knee.
- Lean forward and apply gentle pressure to your right knee, pressing it toward the ground.
- Inhale for 4 counts; exhale for 4 counts.
- Continuing to breathe in the same rhythm, hold here for 20-30 seconds.
- Repeat on opposite side.
PS Photography | Liz Ehlers
Sumo Stretch with Twist
- Start standing, with your feet hip-width apart.
- Pivot your heels in towards each other so your toes are pointing slightly out.
- Squat into your seat, imagining you’re pressing your knees back to the space behind you.
- Bring your hands to your knees.
- As you inhale, lift your chest up.
- As you exhale, drop your right shoulder down. (Note: Maintain a flat back during this movement.)
- Repeat steps 5 and 6 on the opposite side.
- Continue to repeat steps 5 through 7 for a total of 20-30 seconds.
PS Photography | Liz Ehlers
Hip Circles
- Start with your feet hip-width apart.
- Shift your hips to one side.
- While keeping your core engaged (imagine you’re pulling your belly button to your spine), rotate your hips in a full circle.
- After one full rotation, pause, then repeat in the opposite direction.
- Continue alternating sides for a total of 20-30 seconds.
PS Photography | Liz Ehlers
Seated Chest Opener
- Start by sitting in a cross-legged position.
- Interlace your hands behind your back.
- Lift your chest up to the ceiling and your hands back to the space behind you.
- Inhale for 4 counts; exhale for 4 counts.
- Continuing to breathe in the same rhythm, hold here for 20-30 seconds.
- Repeat on opposite side.
Christa Janine, a seasoned media professional based in Los Angeles, boasts a diverse educational background encompassing digital cinema, journalism, and anthropology, with a master of arts in journalism from Columbia College Chicago. Christa is a prominent figure in the health and wellness industry, recognized as a 500-hour E-RYT yoga instructor and a trusted influencer in the digital fitness space. She currently instructs for Alo Moves and PS, leveraging her platform to encourage others to lead authentic lives and actively advocating for diversity and inclusion within the yoga and fitness space, spurred by her own experiences navigating the industry’s systemic inequalities. Christa is a PS Council member.
