In this post, I will outline the morning stretch routine for beginners that will increase your energy and create a positive tone for the day ahead.
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We all know the feeling. You’ve been working at your desk for 3 hours straight and finally realize you haven’t stood up at all.
So, you push back your chair and straighten those legs.
Only to find that woow your legs, back and neck are super stiff!
Now you’re thinking how I could have sat there for so long without moving…
This is the reality for many women who work at a desk or do any seated activity for more than an hour.
Your whole body can stiffen up.
But one great way you can combat stiffness throughout your day is to practice this morning stretch routine for beginners!
By spending a few minutes after you wake up each morning to move your body, you get blood flowing and muscles moving.
This will help start your day off on the right foot, and motivate you to continue moving throughout the rest of your day.
Many people, including us women, don’t think much about how important it is to continuously move our body throughout our day.
It’s not enough to simply do your 45-minute workout, yoga, or pilates class before work. You need continual movement all day.
Even if it’s small movements.
I’m not saying you need 6 mini-workouts throughout your day. That would be a little ridiculous.. and most of us wouldn’t be able to squeeze that into our schedules.
That would be too much.
Plus, it’s not about doing hard intensity movements all day. It’s more about continuous slow movements that help keep your body and its functions performing optimally.
Our bodies are meant to move and yet so many of us barely move throughout the day.
Let’s begin prioritizing stretching during our day to create healthy life habits.
This post is all about the morning stretch routine for beginners.
Benefits of Morning Stretching
Doing this daily morning stretch routine for beginners isn’t just about the physical aspects of stretching your muscles.
Although that is a benefit, there are many others as well.
Here are a few benefits that come along when you take a few minutes to stretch in the morning.
Stretching Can Improve Circulation
The first benefit of doing this morning stretch routine for beginners is that it improves circulation throughout your entire body.
When you stretch first thing in the morning you are actively engaging your muscles and giving them a little wake up call!
This action requires more blood to go to your muscles which means your heart needs to start pumping more blood.
All this blood your heart is pumping isn’t only being delivered to the specific muscles you’re using but also throughout the rest of your body.
Moving your body first thing in the morning also gets the oxygen flowing.
This whole little process is like a mini-massage for your veins and arteries, making sure nutrients and oxygen reach your muscles more efficiently.
And improved circulation creates improved organ function.
And since blood is pumping to our brain as well, stretching also mentally prepares you for the day by keeping you sharp and mentally focused.
Increased Energy
The next benefit is that stretching in the morning can give you increased energy. Which can last for hours, if not all day!
Because stretching gets blood pumping throughout our body, it also gets oxygen moving. These together can help decrease that groggy feeling you experience after you wake up.
We all have experienced that feeling…
So, if you ever need a little energy boost, try doing a few of these stretches.
You can even do them during your day if you feel your energy dip.
It’ll give you the little burst you need to wake up.
Stretching also releases our feel good chemicals called endorphins. These lift our mood and can help you feel more vibrant.
It’s like hitting a little reset button for your body and mind. A fresh boost of energy to get your day started.
Stretching Routines Can Decrease Stiffness
The next benefit of doing this morning stretch routine for beginners is it decreases that stiff feeling after waking up.
It’s normal to feel a bit tight or stiff when you wake up.
I mean you have been lying practically still for hopefully between 7-9 hours. This can make anyone a bit stiff.
However when you stretch it helps shake that stiff feeling by lengthening tight muscles and improving blood flow.
Getting a little bit of activity first thing in the morning can make you feel more limber and ready to tackle the day with less stiffness.
And this always feels wayyy better!
Morning Stretching Prevents Injury
The next benefit of doing your morning stretch routine for beginners is it helps prevent future injuries.
We can get injured doing so many different things. It doesn’t have to be some fancy karate kick for you to get injured.
A lot of people injure themselves by doing simple small tasks.
Things like picking something up off the ground or twisting to the side. These are common movements that cause people to hurt their backs.
You’d be surprised how often people can hurt themselves by a small twist or turn.
But with stretching you help keep your muscles and joints in top shape.
You consciously dedicate time to move your muscles and joints in specific certain ways that mimic daily movements.
A simple stretch like the “Cat-Cow”, is great to perform to warm up the back muscles and spine. This can prevent those pesky back injuries you can get by grabbing a document to the left of your desk.
It’s like giving your whole body a little safety net, and it’s not even a lot of work, I promise!
Stretching Increases Your Range of Motion
Remember back in grade school when you’d run around the school yard throwing high kicks everywhere for fun. Stretching can help you get closer to those days!
Now I can’t guarantee you’ll be doing all the same things as your younger self, but you’ll definitely be more flexible which helps increase your range of motion.
This is the next benefit of doing a morning stretch routine for beginners.
When you stretch, you’re lengthening your muscles and ligaments, which decreases stiffness and allows you to move more openly from your joints.
Having an improved range of motion means you’ll be moving more freely and gracefully. This could be a simple movement like reaching for the top shelf in the kitchen.
Or it could be when your best friend gets married, and you need to bust out those bridesmaid dance moves all hours of the night.
Stretching Improves Posture
When you add this morning stretch routine for beginners to your day you’ll improve your posture.
Stretching helps align your spine, opens up your chest and shoulders, and eases tension in your back.
All of this contributes to improved posture while you’re sitting, standing, or walking.
When you start to become aware of your body and consciously move it, you notice it more.
This might sound simple, but it’s true.
You’ll start to catch yourself slouching in your chair and immediately sit straighter.
These little posture corrections will soon become subconscious, and they can make a huge difference in the years to come. Posture can get worse over time if we don’t actively keep working on it.
Morning Stretching Increases Flexibility
Our last benefit of morning stretching is it increases your flexibility!
Being flexible isn’t just for gymnasts and yogis, it’s for everyone who wants to move with ease and feel better.
Again, because we’re lengthening our muscles when we stretch, over time you’ll notice you can bend further than before. This is the improved flexibility that happens when you practice stretching on a regular basis.
Flexibility can help you bend down and pick up something from the ground without worrying if you’ll be able to get all the way down there.
Or get back up.
It’ll also make twisting much more comfortable and will reduce the risk of injury.
Morning Stretch Routine For Beginners
Okay here are 9 stretches I put together for you to do in the morning to help you increase your energy and start your day:
1. Neck Rotations
- First, you’ll start seated on the ground, crisscrossing if possible, or legs out in front if that’s more comfortable.
- Gently tilt your head to the right, bringing your ear towards your shoulder. Hold for a few seconds.
- Slowly rotate your head forward and to the left, bringing your chin towards your chest and then your ear towards your left shoulder. Hold for a few seconds.
- Continue this circular motion for a minute or so, making sure to keep the movement slow and controlled.
2. Seated Side Bend
- In the same seated position, raise your right arm overhead, and the gently lean towards your left, reaching your right arm over your head and towards your left side.
- hold the stretch for 15-30 seconds
- return to the starting position and repeat on the other side.
3. Cat-Cow Stretch
- Move onto your hands and knees in a tabletop position. With your wrists under your shoulders and knees under your hips.
- Inhale, arch your back, lift your head and tailbone toward the ceiling, letting your belly drop (cow pose)
- Exhale, round your back, tuck your chin to your chest and draw your belly button toward your spine (cat pose)
- Repeat this flow for 30 seconds – 1 minute
4. Child’s Pose
- From your tabletop position, sit back onto your heels, stretching your arms forward and lowering your forehead to the floor
- Rest in this position for 30 seconds to 1 minute, focusing on deep breathing.
5. Downward Dog
- From your tabletop position, lift your hips up and back, straightening your legs and arms to form an inverted V-shape.
- Press your heels towards the floor and keep your fingers spread wide.
- Hold this position for 30 seconds, making sure to keep your back straight and your head between your arms.
6. Cobra Stretch
- From downward dog, transition into a plank pose and then lower your body towards the ground.
- Lie face down on the floor with your legs extended behind you and hands under your shoulders.
- Press your hands into the floor and gently lift your chest, keeping your elbows slightly bent.
- Hold this stretch for 15-30 seconds, and then lower back down.
7. Standing Arm’s Above Head
- From cobra, come back into a plank, and then into the downward dog.
- Either walk your hands back towards your feet or you can jump your feet up between your heads. Whichever is more comfortable for you.
- Roll your spine up into a standing position with your feet hip-width apart.
- Reach both arms overhead and interlace your fingers.
- Stretch your arms upwards while keeping your shoulders relaxed.
- Hold this stretch for 15-30 seconds.
8. Forward Fold
- From standing, hinge at your hips and bend forward, bringing your hands towards the ground, letting your upper body hang down towards the floor.
- Keep your knees slightly bent if necessary and hold your elbows if comfortable.
- Hold this for 30 seconds, and then slowly roll back up to a standing position.
9. Lying Hip Opener
- Move into lying on your back, and bring your feet towards your hips by bending your knees.
- Keep your knees bent and the soles of your feet together.
- Let your knees fall out to the sides. Your feet should remain together and as close to your hips as comfortable.
- Press your hands on your inner thighs to gently press them towards the floor.
- Allow your lower back and hips to relax into the stretch.
- Hold for 30 seconds – 1 minute.
Making it a Consistent Routine
Now that I’ve given you the tools to perform this morning stretch routine for beginners it’s time to put them into action!
Most times it’s easy to start a new routine but it can become increasingly hard to stick with it over time.
Today I’m sure you’ll stretch, and tomorrow will probably be pretty easy to do your stretches as well.
But next week? Once your schedule has filled up and you forgot the importance of why this morning stretch routine needs to be a part of your day?
It’s hard to stick with something new, I get that! Trust me.
That’s why I’m giving you these tips.
Set a Time
First, try picking a specific time each morning to dedicate to your stretching. It can be right after you wake up or maybe after your morning bathroom routine. Either way, sticking with the same time can help you create a consistent routine.
Start Small
Next, you can try starting small. Begin with just a few minutes of stretching and gradually increase the time as you become more comfortable.
The first while you can simply start with neck rotations and side bends if that’s all you can manage. Then slowly build up from there. This can make it more manageable and not so overwhelming.
Set a Reminder
Another great tip for sticking with your morning stretch routine for beginners is to set a daily reminder for yourself. This can be a reminder on your phone or even a sticky note on the bathroom mirror.
Sometimes we all need a little nudge to remember our commitments.
Track Your Stretching Progress
I love this tip because I’m a person who likes to see logs and journals. You can keep a simple log or journal of all the daily stretches you do. Seeing your progress can be a great way to create motivation and remind yourself of the positive impact your morning stretch routine has on your health.
Here is a cute Habit Tracker Notebook that you can use for your stretching and any other habits you’re trying to build.
Make it Fun
This last tip I have for you is to focus on enjoying yourself while doing your morning stretch routine for beginners!
Choose stretches that you like and feel good to you. If there’s a stretch from above you don’t necessarily love, then switch it for something else! I promise I won’t be hurt.
It’s all about making these healthy routines work in your lifestyle. Plus, if you look forward to something you’re more likely to stick with it.
Not only does this morning stretch routine for beginners offer many physical benefits, but it also nurtures our mental and emotional well-being.
Taking a few minutes each morning for your stretches can provide a moment of self-reflection and mindfulness.
Since it’s pretty hard to perform stretches while scrolling through social media, this routine gives you a much needed break from the digital world.
By being present in your body during your morning stretches, you create a safe space within yourself.
This time can also be perfect for processing thoughts and emotions that might get pushed aside during busier parts of your day. Remember, stretching isn’t just about physical benefits, it’s a mental boost as well.
Some days, you might only feel like doing a few stretches and holding them for a couple of minutes each. While other days you might be energized enough to flow through all 9 of them.
It’s all about tuning into what feels right for you.
Personalize your stretch routine based on how you feel each day.
You can even use this time during your stretches to set intentions for the day or practice affirmations.
If you tried this morning stretch routine for beginners, I’d love to hear your favourite stretches in the comments.
And if you have a go-to stretch you love to do, feel free to share it so our other wonderful women (including myself) can enjoy it too!
