12 Benefits of Stretching in the Morning & 14 Easy Moves to Try

Waking up in the morning can be a struggle. We often feel groggy and stiff and want to do little more than roll over and go back to sleep. Yet, what if I told you there is a simple way to ease this transition and help you feel better physically and mentally? Stretching in the morning has plenty of benefits, and it can help you start your day on the right foot. How to Get Flexible Fast? Morning stretches can improve your overall well-being, enhance your mental focus, and promote better physical health, all before you even step out of bed. With such a simple routine, it’s easy to see why many people incorporate morning stretches into their day. If you want to learn more about the benefits of stretching in the morning and find some easy stretches to incorporate into your daily routine, you’re in the right place. This article will help you get started.

One of the best resources to help you on your journey is Pliability's Mobility App. This easy-to-use app lets you discover simple morning stretches that can help improve your performance and well-being. 

Why Taking That Deep, Luxurious Morning Stretch Feels So Darn Good

If you've ever woken up from a deep sleep only to be greeted by the beautiful sensation of stretching, you're certainly not alone. Stretching feels good. It’s so pleasurable that many people are involuntarily stretching upon waking, almost as if their bodies are responding to a natural cue. Stretching in the morning might help make your morning a little more pleasant by reducing: 

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• Muscle tension
• Enhance flexibility
• Increase blood flow to the muscles
  
  

What is Pandiculation? 

If you wear a smartwatch, chances are it’s notified you a time or two that it's time to get up and stretch after you've been sedentary for too long. But did you know that your body has its way of gently nudging you into moving—no push notification required? The process is called pandiculation, and that big yawning stretch that feels so good in the morning is a prime example of it in action. 

“It's an instinctive response that happens automatically,” says exercise physiologist Sharon Gam, PhD, CSCS. “The theory is that pandiculation is the body's way of shifting from a resting state into an active state by increasing nervous system arousal and focusing attention. It's thought that the brain activates a cascade of reactions that prepare the body for action, including redirecting blood flow to the muscles, increasing heart rate and breathing, and shifting attention to the outside world.” 

The Benefits of Pandiculation 

Pandiculation also works as a reset for good posture. It activates the myofascial system that connects all the muscles in the body, according to Dr. Gam. “Neurotransmitters like dopamine and serotonin are released, which makes the stretch feel good as a way to reinforce the action,” she says. 

What If Your Body Never Stretches? 

Even though pandiculation is an involuntary response, it's possible to become so sedentary that your body doesn't get the signals to do this type of stretching as well as it would if you were more active. “The instinct to pandiculate is probably our body's [way of] nudging us to move after we've been still for too long to protect our health,” Dr. Gam says. “The more we sit still, the more tension builds up. I think it makes sense that eventually our bodies would become desensitized to the increase in tension and those other physiological changes, and the pandiculation response would decrease.” 

Why You Should Stretch When Your Body Tells You To 

When you get the signal to yawn and stretch, don't ignore it. “Being mindful and intentional about movement and paying attention to the way your body feels is an important skill,” Dr. Gam says. “It's good for many aspects of your physical, mental, and emotional health, including making sure that your body's instinctive correction responses, like pandiculation, keep working properly and can kick in when your brain senses that your body needs some help.” 

Pandiculation doesn't just happen first thing when you wake up either, and Dr. Gam says it's important not to suppress the sensation, which, she admits, can be awkward in some social settings. “Stretching and yawning during a meeting, for example, might not be considered appropriate, so we might consciously stop ourselves from doing it,” she says. But she recommends following through with pandiculation as often as you can. “with a good mind-to-body connection, you might be more likely to sense the urge to pandiculate,” she says, giving you enough time to turn off your camera just long enough to get in a good stretch.

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12 Benefits of Stretching in the Morning

1. Morning Stretching Reduces Aches and Pains

Ever wonder why your body feels so stiff in the morning? After a long rest without much movement, our muscles grow tight. This is why stretching is an intelligent idea in the morning if you want loose, limber limbs. “By regularly stretching, we can release muscle tension, promote relaxation and reduce strain on muscles,” says Jake Harcoff, CSCS, a certified strength and conditioning specialist and founder of AIM Athletic.

Here's why: 

When you stretch, you send oxygenated, nutrient-rich blood to your muscles, which facilitates tissue repair and reduces muscle soreness, Harcoff says. Stretching improves joint flexibility and range of motion (more on later). This is especially important because “stiff joints can lead to discomfort, [muscular imbalances] and restricted movement, resulting in aches and pains,” Harcoff says.

2. Morning Stretching Increases Blood Flow and Promotes Heart Health

If you don’t like high-intensity exercise in the morning, gentle stretching can still reap heart health benefits. “While stretching alone may not provide the same cardiovascular benefits as other forms of exercise, such as aerobic training, incorporating stretching into your fitness routine can positively affect circulation and blood flow, contributing to overall health and well-being,” Harcoff says. That's because stretching positively affects your blood vessels. 

“When we stretch, the muscles undergo a relaxation response, releasing chemicals that promote vasodilation, or the widening of blood vessels,” Harcoff says. “This results in increased blood flow, facilitating the delivery of oxygen, nutrients and hormones to the muscles and organs.” According to Harcoff, regular stretching also contributes to the health and elasticity of blood vessels, supporting their ability to expand and contract efficiently. “This improved vascular health enhances overall circulation and blood flow, reducing the risk of cardiovascular issues and promoting better nutrient exchange throughout the body,” he says.

3. Morning Stretching Helps Remove Waste From Your Body

Another benefit of stretching is its role in eliminating metabolic waste products, according to Harcoff. “During physical activity, our muscles produce waste products, such as lactic acid,” he says. “By promoting blood flow, stretching assists in the removal of these waste products, aiding in their efficient elimination from the muscles.”

We can all agree: Clearing your body of toxins is a terrific way to start the day. Plus, ridding your muscles of metabolic waste helps decrease discomfort and fatigue, Harcoff adds.

4. Morning Stretching Boosts Your Energy Levels

We all hope to wake up feeling refreshed and ready to take on the day. But sometimes we rise feeling more sluggish than rested. That's why stretching soon after you wake can be helpful — a gentle stretch routine can reenergize your mind and body in several ways.

“Most notably, stretching improves blood circulation, delivering oxygen and nutrients to the muscles and tissues essential for energy production,” Harcoff says. Increased circulation doesn't mean blood only circulates to your muscles. It also goes to your brain. 

How Stretching Enhances Cognitive Function and Mood

“The brain requires a significant amount of oxygen to function optimally, so stretching ensures that more oxygen-rich blood reaches the brain, enhancing cognitive function and mental alertness,” Harcoff says.

In other words, stretching can help maximize your brain power before you even take a bite of breakfast. “Secondly, stretching stimulates the release of endorphins, chemicals known for their positive effects on mood and energy,” Harcoff says. “Endorphins act as natural painkillers and mood enhancers, promoting a sense of well-being and vitality.”

“Stretching can help to boost energy levels, but it is most effective when combined with a well-rounded training program, proper nutrition and sufficient quality sleep,” Harcoff says.

5. Morning Stretching Eases Stress

If your neck, shoulders, or backaches more when stressed, it's not your imagination. “Chronic stress and tension can manifest as muscle tightness, aches, and pains,” Harcoff says.
A morning stretch practice can help slash stress levels and lessen accompanying muscle aches. “By targeting and stretching tense muscles, you can promote relaxation,” Harcoff says.
That's because stretching activates the parasympathetic nervous system, which is responsible for your body's relaxation response, Harcoff explains. When the parasympathetic nervous system is turned on, it shifts your body into a calmer state and “counteracts the effects of the sympathetic nervous system, which triggers the body's 'fight or flight' response.”

“Many stretching exercises incorporate deep breathing [and mindfulness] techniques, which help regulate the body’s stress response,” Harcoff adds. Belly breathing boasts a boatload of soothing effects on your mind and body. “Deep breathing increases oxygen intake, slows down the heart rate, and promotes a sense of calm,” he says. 

6. Morning Stretching Enhances Range of Motion

For many, morning muscle stiffness is related to a reduced range of motion, i.e., a measure of how much movement you can make around a joint. Once again, stretching supplies a stellar solution. “Tight muscles restrict joint mobility,” so regularly stretching can help maintain or improve joint mobility and enhance overall joint function, Harcoff says.

By extending the range of motion around your joints, your movements become less limited. Here's why that matters: When your joints are stiff and your motion is restricted, your body resorts to compensatory movements and postural deviations, which can cause discomfort and, down the line, even lead to injury, Harcoff says. 

Focusing on Hip Flexors for Improved Mobility and Posture

Take, for example, your notoriously tight hip flexors. “By stretching muscles such as the hip flexors, we can restore normal range of motion and improve posture affected by issues like anterior pelvic tilt [when the front part of your pelvis is rotated downward],” Harcoff says. 

7. Morning Stretching Improves Your Posture

Want to stand a little straighter? Stretching in the morning can help you with that, too. Stretching plays a crucial role in improving posture in multiple ways, according to Harcoff. For one, “stretching helps to maintain optimal muscle length and balance throughout the body, addressing what is likely to be the underlying cause of poor posture,” he says.

Harcoff says poor posture often develops due to unhealthy habits like excessive sitting or other repetitive activities (think: always holding your heavy bag on the same shoulder). But over time, these things can set off muscle imbalances that wreak havoc on posture. 

How Stretching Improves Posture by Reducing Muscle Tension and Enhancing Alignment

Along with this, chronic muscle tension can also tug on skeletal structures and contribute to postural imbalances, he says. According to Harcoff, which all work to counteract these imbalances and restore proper posture, regular stretching helps: 

• Lengthen tight muscles
• Enhance your joints' range of motion
• Improve flexibility 
• Reduce muscle tension 

“Additionally, stretching activates muscles and enhances neuromuscular [mind-body] communication, promoting better postural alignment and stability,” he adds. 

8. Morning Stretching Reduces Your Risk of Injury

Sometimes, even the tiniest twist can tweak your neck or back. But a quick stretch out of bed may help keep you from getting hurt for several reasons. Stretching allows joints to move freely by increasing flexibility and range of motion. This lessens the likelihood of strain or overloading, Harcoff says.

Together, all these benefits reduce the risk of compensatory movements and associated injuries (especially from overuse). According to Harcoff, stretching also promotes: 

• Healthier muscle function
• Balance and posture
• Resulting in better joint alignment
• Stability
• Movement mechanics
• Efficiency and less stress on the joints 

The Role of Static Stretching in Muscle Recovery

“Dynamic stretching is also an effective means of preparing the body for physical activity,” Harcoff adds. By warming up your muscles and increasing blood flow, you help your body gently ease into movement, which cuts your odds of getting hurt. This is especially relevant if you exercise in the morning after a long stint of stasis.

Likewise, stretching after a workout (in the morning or any time) can help you stay injury-free. “Stretching as part of a cool-down routine promotes faster recovery, decreases muscle soreness, and thus lowers the risk of subsequent injuries,” Harcoff says.

9. Morning Stretching Promotes Mindfulness

Stretching in the morning isn't just a physical activity or ritual; it's an opportunity for mindfulness. Connecting with your body and breath can set a mindful tone for the day, fostering a sense of calm and grounding that resonates beyond the morning routine. We often integrate our short mindful meditation with our stretching. Win-win!

10. Morning Stretching Aids Muscle Recovery

If you had a workout the day before, morning stretches aid muscle recovery and alleviate soreness. We stretch and use our foam roller when experiencing super tight muscles. Which is a game-changer for tight muscles. Using a self-myofascial release, muscle knots break up and release tension in the fascia, the connective tissue around the muscles.

Rolling over tight areas increases blood flow, delivering more oxygen and nutrients to the muscles and promoting flexibility. It’s a cost-effective and convenient way to keep your muscles happy and flexible, making it a fantastic addition to your routine, especially after your morning activities.

11. Morning Stretching Enhances Digestion

Believe it or not, morning stretches can help kickstart your digestive system. Gentle stretches, especially those targeting the abdominal area, can promote positive gut health, and your gut will be kinder to you throughout your day.

12. Morning Stretching Boosts Your Mood

Morning stretches trigger the release of endorphins, those feel-good hormones. This natural mood boost can create a positive mindset throughout the day. Before reaching for that coffee, consider adding some stretches to your morning routine for a natural pick-me-up beyond caffeine.

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14 of the Best Morning Stretches To Do When You Get Out of B

1. Ease Into Your Day With a Neck Stretch

Neck stretches relieve tightness, improve mobility, and support overall neck health. According to Jeff Brannigan, program director at Stretch*d, a stretching-focused recovery studio based in New York City, this stretch targets the scalenes and sternocleidomastoid muscles on the back and side of your neck. “This stretch helps alleviate pain in a very common area,” says Brannigan. 

“It also resets and realigns the neck, as the sternocleidomastoid will help to pull the head forward when it is very tight.” Working a desk job “will almost certainly cause pain in the neck, back, and hips over time,” Brannigan says. But regardless of how you spend your days, he adds, “there is so much repetitive stress placed on [these areas] 24 hours a day,” so a neck stretch in the morning can help loosen you up.

How to do it: 

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• With one hand over the top of your head, move your ear down toward your shoulder. 
• Hold the stretch for two seconds, return to the neutral position, and repeat 10 times per side.

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2. Trap Tapper: Welcome Relief for the Upper Back and Neck

Stretching the trapezius, which is located in the lower neck and spans the upper-back and shoulder area “will help to reduce pain while relaxing and resetting the shoulder,” Brannigan says. This is important because it “helps to stabilize and move the scapula [or shoulder blade],” Brannigan says. 

When the trap muscle becomes tense or tight, “it will greatly restrict the movement throughout this area.” With that in mind, this stretch relieves shoulder, upper-back, and neck pain. And, as a bonus, it is purported to support improved posture.

How to do it: 

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• Start with your right arm against your chest, placing your right hand on your left shoulder. 
• Then, place your left hand underneath your elbow, and gently slide your right hand over your left shoulder and down your back. 
• Hold that stretch for two seconds, return to neutral, and repeat 10 times on each side.

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3. Forward Reacher: A Deep Stretch for Your Spine

You’ll need a chair or a stool for this stretch, which Brannigan says is meant to “lengthen the muscles throughout the back, along the spine.” Since this stretch targets muscles that run along the spine, he says it’s great for relieving back pain and improving posture.

How to do it: 

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• Sit in a chair with your knees open and feet flat on the floor. 
• Straighten your spine and then drop the chin toward the chest. 
• Reach your arms out in front of you, then slowly drop down toward the floor and reach out, walking your fingers along the floor, away from you, as far as you can. 
• Keep the chin tucked to the chest as you fall forward.

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4. Hello Hammies: Stretch for the Hamstring

Brannigan says this stretch will help relieve pressure on the knee and lower back with the help of a foot strap, which is great for those with:

• Poor hip mobility
• Low back pain
• Hip pain
• Knee pain
• Even sciatica

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How to do it: 

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• Lay face-up on the floor with a strap around one of your feet.
• Lift the leg, keep it straight, with the strap up as high as you can, and assist by pulling the other end of the strap toward your chest.

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5. Cross-Legged Side Stretch

To wake up your sides in the morning, try this yummy side stretch, which Decker says will feel good in your hips and lower back.

How to do it: 

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• Sit in a cross-leg seated position, but with the legs next to each other rather than stacked. 
• Hinge at your hips and fold forward, reaching your arms out long. 
• From there, walk your hands to the left, bringing your chest over your left knee. 
• Hold the stretch for 30 seconds while taking deep diaphragmatic breaths. 
• Then, walk your hands back to the center, switch legs, and repeat on the other side.

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6. Foot and Calf Stretch

Don’t forget to give your calves some love, too. “Calves are such an overused muscle in daily movement and fitness and when stretched properly can provide overall release of tension throughout the entire body,” Decker says. She adds that you’ll feel this best morning stretch from the arch of your foot into the upper calf muscle. Grab a stretching strap if you have one on hand. A dog leash, towel, or resistance band will do the trick.

How to do it: 

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• Get seated with one leg out in front of you. 
• Use a stretch strap to wrap the strap around the pad of your foot.
• With the remainder of the straps in both hands, pull back, trying to bring your toes closer to your shin. 
• Hold the stretch for 20-30 seconds and then repeat on the other leg.

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7. Kneeling Lunge Stretch

Decker notes that our hips are constantly flexed while sitting due to improper posture or overuse during fitness. Therefore, she says stretching the muscles to help release tension and improve posture is essential. You’ll feel the pull for this stretch through your hip flexor and maybe a little on your quad. If you have knee issues, Decker recommends using a pillow or pad under your back knee for comfort and support.

How to do it: 

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• Bring your left leg to a 90-degree angle in a lunge position with your back leg bent and knee in contact with the ground. 
• Keeping your chest upright and core engaged, squeeze your right glute to keep your hips in line and lean your entire body into your front left leg. 
• Hold the stretch for 30 seconds and repeat on the other side.

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8. Chest Opener Stretch

Sitting down all day could be better. We know this. Still, many of us are guilty of the habit. The result: “Sitting for long periods of time or just not being aware of body posture tends to lead to rounded shoulders which tightens our chest,” Decker says. This chest opener will help combat that tightness. You’ll need a strap for this one, too.

How to do it: 

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• In a seated position, hold onto each side of the strap, hands just outside of shoulder width, and bring arms above your head to start.
• Slowly bend your elbows to a goal post position and rotate your hands backward to create a stretch across your chest, externally rotating your shoulders. 
• Hold the stretch for 30 seconds while taking deep breaths.

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9. Lumbar Rotation Stretch

You’ll need to get on the floor for this one, so be sure to roll out a yoga mat if required. Decker says this moving stretch will help create mobility through the spine. After three to four open and closing reps of the arms, you may also notice increased mobility in the spine.

How to do it: 

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• While lying on your right side, bend your knees and bring your arms out in front of your chest like an alligator mouth. 
• Your top arm will open away from the bottom hand and come across your body until it reaches the other side or a point of good tension. Hold here for a breath. 
• She adds that the key is to follow your top hand with your eyes as you open and close the top arm. 
• Then, roll over and repeat the stretch on the other side.

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10. Child’s Pose Stretch

Stretching can be meditative; a child's pose is the perfect example. Use this stretch to give yourself a moment to breathe and be present while releasing tension in the back and hips. Decker says these are the most common areas in our bodies that tend to hold tightness.

How to do it: 

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• Start by kneeling on the ground with your knees wide and your feet together, creating a V. 
• Then, sit your glutes back towards your heels and lean your upper body forward. 
• Walk your hands out in front of you to lengthen your spine. Keep your glutes as close to your heels as possible to open through your hips. 
• Sit in the position for 30 seconds to a minute.

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11. Pigeon Stretch

The pigeon stretch is another opportunity to unwind and breathe while releasing tension in the hips. Decker notes two variations depending on how deep of a stretch you’re going for.

How to do it: 

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• Sitting on the ground, bring your right knee in front of your body at a 90-degree angle and straighten your back leg behind you. 
• Keep your hips square and chest up tall to start. 
• If you’re feeling the stretch here, you can hold here. 
• If you’re up for deepening the stretch, Decker instructs coming down onto the forearms and then down to your chest, feeling the stretch in your front legs as you externally rotate the hip. 
• Hold for 30 seconds to a minute.

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12. Prone Press-Up

Start your morning by protecting your back with the prone press-up exercise. This is a type of McKenzie exercise that helps to keep your spine in a good position to start your day:

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• Lie on your stomach with your hands in a push-up position.
• Relax your back and hips, and slowly push your upper body up, allowing your back to arch gently.
• Hold this position for 2 seconds, and then release.
• Repeat 10 times.

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This exercise is not safe or recommended for people who have spinal stenosis. If you have back problems, check with your doctor before doing any back stretches.

13. Knees to Chest

This stretch can be performed while you're still in bed. 

Here's how it's done:

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• Lie on your back with your arms at your sides.
• Bend your knees.
• Slowly raise both knees and grab one knee with each hand.
• Bring your knees as close to your chest as you can.
• Breathe deeply for a count of 5, then slowly lower your knees.

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14. Glute Bridge

This stretch is great for people who do desk work or spend a lot of time seated throughout the day. 

Do this exercise on the floor.

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• Lie on your back with your arms straight at your side and your palms facing down.
• Bend your knees, keeping them hip-width apart.
• Make sure your feet are flat on the floor.
• Lift your hips, keeping your arms flat at your side. Your weight should be on your feet and you should feel the stretch in your glutes.
• Hold for three to 5 breaths.
• Lower your hips slowly until you are back in the starting position.
• Anyone should not perform the glute bridge in the third trimester of pregnancy. You should also avoid this stretch if you have back injuries or problems with your abdomen, knees, or ankles, including recent surgeries.

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How Long To Stretch in the Morning

“Each stretch should be held for two to three seconds before returning to the start position,” says Brannigan, who suggests repeating each stretch 10 to 12 times or five to 10 minutes. Since Brannigan says stretching can do wonders for the body, he suggests thinking beyond the stretches mentioned above alone, should you feel inspired. “It can't hurt to stretch a little of everything, [especially] if you've had a poor night's sleep.” 

Whether you slept in a not-so-great position or were overly stressed, the morning stretches above (in addition to any other restorative movements that get your blood moving and muscles lengthening) can help reduce tension and stress to give you an excellent start to each day.

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Pliability can help people recover from: 

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• Injuries
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The mobility routines are designed to improve flexibility and range of motion, helping the body move better and alleviate discomfort. If you’re feeling limited by pain or your ability to move, Pliability aims to complement your fitness routine and help you move better.