12 Easy Steps for a Perfect Morning Stretching Routine for Beginners

How to Get Flexible Fast? Waking up in the morning can be challenging. It’s almost as if your body does not intend to get out of bed and face the day. You know stretching and loosening up would feel good, but it takes so much effort even to sit up. Instead, you might roll over and grab your phone to check your email or social media to distract yourself from the discomfort. Before you know it, an hour has passed, and you’re feeling more stressed than ever about the day ahead. A morning stretching routine for beginners could have been the key to improving your morning, but you’ll never know now. Stretching helps to increase blood flow and relieve tension, so starting your day with some gentle stretches can help ease your body into the day and reduce any stress you may be feeling about what lies ahead. The routine doesn’t take long to complete and will leave you feeling more energized and flexible. You’ll also be better off tackling whatever the day throws. This article will help you start with a morning stretching routine for beginners so that you can create a better start to your day.

Once you establish a routine, Pliability's Mobility App makes it easy for beginners to choose morning stretching routines that fit their needs and goals. With engaging videos and easy-to-follow instructions, the app elevates your stretching experience to help you improve your flexibility and mobility.

Is It Good To Stretch as Soon as You Wake Up?

What’s the first thing you do when you wake up? Maybe you make some coffee, meditate, or check your notifications. No matter your answer, chances are you've knocked out another ritual first without realizing it: some quick morning stretching. But why do we stretch when we wake up? What makes our body perform those instinctive little stretches each morning?

It turns out it’s something called pandiculation, the involuntary stretching that helps our bodies wake up our muscles and get blood moving before we start our day. It also feels pretty darn good after a long night’s rest. We talked to experts to learn more about the science behind stretching and how it can help you make the most of your mornings.

Why Do We Stretch When We Wake Up?

While our bodies naturally engage in pandiculation, you likely haven’t paid close attention to it, or the type of stretching your body needs most. According to Claudia Canales, a physical therapist at Hinge Health, the act of instinctively stretching upon waking up occurs for a few different reasons.

“First, when we are asleep, we aren’t moving nearly as often as when we are awake (hopefully),” Canales says. “Second, blood flow to our muscles decreases due to a decrease in heart rate, and lastly, our muscles typically experience a decrease in tone, and thus some may remain in a shortened position,” she explains. 

Priming Your Body for the Day

Pandiculation can help counteract those effects. When we wake up for the day, we also want to prime our brains and bodies for daily tasks that require movement. Stretching is one way to do that.

“Stretching, whether done without thought or purposefully, helps increase blood flow and oxygen to our muscles, allowing us to ‘wake’ the body up,” Canales says. “Additionally, our nervous system must be prepped and primed for movement, so by stretching, we alert receptors of a muscle length change. These receptors are known as muscle spindles and they are responsible for alerting the brain of muscle changes and thus increasing awareness, preparing the body for movement.” 

How to Encourage Natural Pandiculation for a More Flexible and Energized Body

The body becomes more flexible, integrated, and ready to move during pandiculation. We also feel more energized and are less likely to suffer injuries, explains Luiz Fernando Bertolucci, MD, a physiatrist and leading pandiculation researcher.

But if you’ve noticed you’re not instinctively stretching in the morning, there's a way to help your body get there. When you wake up, stay in bed without moving around. “This time is important for the central nervous system to plan the proper pandiculation movement for that particular moment,” he explains. “Eventually, we may feel a small willingness to move in such a way, and then we simply follow the body's needs.”

With time, those instinctive stretches may improve at waking up your muscles. “Day by day, the spontaneous movements of pandiculation may get bigger and more comprehensive,” Dr. Bertolucci notes. 

Benefits of Stretching in the Morning

There are several possible physical benefits to stretching in the morning, including: 

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• Enhanced flexibility 
• Muscle activation 
• Increased blood circulation 
• Reduced tension/stress 
• Improved body awareness 
• Improved alertness 

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“Stretching in the morning is beneficial as it helps improve flexibility, prepare our bodies for movement, and avoid injury,” Canales explains. “Another important benefit is that it increases blood flow to the muscles, which can help with waking the body but also our brain.”

Incorporating a stretch session into your morning routine is even more critical if you work a physically demanding job or engage in physical activities such as: 

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• Running
• Cycling
• Strength training

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“Morning stretching is a great way to improve mobility and help us be aware of our body's position throughout the day,” Canales says. But that doesn’t mean stretching should be done only in the morning. Stretching and moving frequently throughout the day will do your body good, Canales says.

Those morning stretches boost motivation levels. “Lack of proper movement lowers our motivation, as the central nervous system understands that something is not right and needs attention, much in the same way thirst signals lack of water,” Dr. Bertolucci says. “So when we pandiculate, we are increasing our capacity to move freely, and we are also rewarded with pleasure and with a higher degree of motivation.” 

What to Do When You Want a Deeper Stretch

Those instinctive little stretches you do each morning are great, but it’s smart to make time for a conscious, more purposeful stretching routine, too. The American College of Sports Medicine recommends stretching at least two to three times per week. For most adults, that means holding a static stretch for 10–30 seconds, while older adults should keep it for 30–60 seconds. While daily stretching is considered most effective, finding a routine that works for you and your schedule is more important.

“Maintaining a regular frequency is key, so if your session lasts five minutes or 20 minutes, do what works for you,” Canales says. “To experience the long-term benefits of stretching (i.e. mobility and flexibility), it must be done consistently and frequently.” The type of stretching that’ll be most beneficial for your body depends on the activity level you’re preparing for or winding down from. “If you want to stretch before you do a 5K, then lengthening the muscles with fast quick movements, known as dynamic stretches, to prepare your body for set activity is best,” Canales advises. “If you want to stretch to alleviate tension from a sedentary activity or to cool down after a workout, then holding stretches for a longer time, known as static stretches, can be more optimal.” 

Targeted Morning Stretches and Breathing Techniques for Enhanced Flexibility

Full-body stretches are a great way to start if you’re looking for a deeper stretching routine in the morning. (You can find plenty of stretch and mobility classes on the Peloton App, including picks designed specifically for the morning.) Your stretching can also be more strategic by targeting areas in your body that tend to stiffen up or feel less mobile than others. For example, if you work behind a desk and experience low back and/or hip stiffness frequently, focusing on those muscle groups more frequently is a great way to improve mobility and prevent injury, Canales says.

Another way to deepen your stretching routine is by incorporating deep breathing techniques. “Oftentimes, when a patient of mine is deepening a stretch, the number one thing they tend to do is hold their breath,” Canales says. “This defeats the purpose, as holding one’s breath can result in more tension. I always cue them to focus on their breathing.” 

But how should you breathe during a stretch routine, exactly? Canales recommends:

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• Take a deep breath
• Try to melt a bit further into the stretch as you exhale
• Repeat until you’re in a comfortable position and can breathe easily.

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Related Reading

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• Benefits of Stretching in the Morning
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12 Easy Steps for a Morning Stretching Routine for Beginners

Morning stretching routines for beginners are easy to start and don’t take long to complete. You can start right in bed before you even get up, or you can move to a clear space on the floor to follow a few simple moves. Get organized for your stretches.  

First, Plan Your Morning Stretches

Stretching routines require organization before you get started. Decide how much time you have to perform morning stretches. If you only have a couple of minutes, don’t sweat it. Five to 15 minutes is a wonderful place to start if you can spare more time. Start small and slowly build up from there while being realistic about what you can fit into your morning routine. Some are always better than none when it comes to stretching and exercising. 

Pinpoint which areas need attention. If you have injuries or chronic conditions like osteoarthritis, contact your physician or a licensed physical therapist to help prescribe the appropriate stretches. Also, consider taking a moment to scan your body for any spots with tension or slight discomfort. Maybe you slept terribly, so you feel your shoulders clenched up to your ears. Take a minute to move your neck and drop your shoulders as you take a few deep breaths. 

Try to pick compound movements that target major muscle groups. This will help you relieve tension more quickly so you can finish your day.  

Consider This Baseline Routine

If you don't have time for a morning yoga class, that’s no problem. You can do plenty of movements on your right at home to relieve tension. The following sequence of moves targets all major muscle groups and is perfect for those just getting into morning stretches. Perform each stretch for two to four repetitions of 30 seconds each to increase flexibility. Before starting, it’s always a good idea to consult a: 

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• Licensed physical therapist
• Certified personal trainer
• Physician

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12 Movements To Include in Your Morning Stretch Routine

1. Child’s Pose 

This restorative pose is great for gently stretching, and it can be tight in the morning. It is great for your: 

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• Hips
• Pelvis
• Thighs
• Spine

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It can feel great if you’ve slept a little “wrong” or twisted up. Sleeping well calms the brain and relieves stress and fatigue, so it can help you start the day off on the right foot. 

Muscles worked: 

This lengthens your: 

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• Gluteus maximus
• Piriformis
• Other rotators
• Hamstring
• Spinal extensors and more

‍

To perform: 

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• Begin on all fours on the mat, with your knees directly under your hips but your big toes touching. If having your toes touching puts any pressure on your knees, you can widen your toes. 
• Inhale and feel your spine grow longer. 
• As you exhale, take your butt back to your heels and tuck your chin to your chest. 
• Rest here, with your forehead on the ground and your arms outstretched. You can also put your arms next to your body, with your palms resting. 
• Hold this for five deep, even breaths.  

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2. Cat/Cow

These two poses done together can increase the circulation of your spinal fluid. This will help: 

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• Lubricate the spine
• Stretch your back and torso
• Gently massage the organs in the abdominal area

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All of these are good to help you wake up and go into the rest of your day. 

Muscles worked: 

‍

• This moves your spine
• Releasing tension: some text
  • Arm
  • Abdominal
  • Back muscles

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To perform: 

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• Push up from Child’s Pose onto all fours, the top of your feet flat, shoulders directly over your wrists, and hips directly over your knees. 
• As you inhale, drop your belly, letting your back arch but keeping your shoulders rolled back and down (this is Cow). Look slightly upward toward the ceiling. 
• As you exhale, press your hands into the ground and round your upper back (this is Cat). 
• Continue moving, arching your inhales, and rounding on your exhales, repeating this for five breaths.  

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3. Downward-Facing Dog (Adho Mukha Svanasana)

This pose is excellent for the morning because it’s a mild inversion. It resets your: 

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• Nervous system
• Calms the brain
• Energizes the body

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It can also be therapeutic for sciatica and relieve fatigue. If you have back problems that impact your sleep and leave you achy and tired, this pose is especially for you. 

Muscles worked: 

This pose actively works your: 

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• Arms
• Shoulders
• Wrists
• Core 

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…while stretching your:

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• Hamstrings
• Spine
• Calves 

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Your body is either working or stretching here. 

To perform: 

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• From all fours, push into your hands, straightening your arms as you raise your hips and straighten your legs. 
• As you exhale, press into your hands and roll your shoulders down and back, moving your shoulder blades down your back and your shoulders away from your ears. 
• Your spine should be neutral here. You don’t want your upper spine working too hard, your shoulders hunched, or your belly dropping too far toward the floor in a swayback.
• Take at least five deep breaths here, bending one knee and then the other as you do, to gently open up the back of each leg. Settle into the pose by not moving your legs for at least two deep breaths.  

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Note: You may want to inch your feet and hands a little farther apart, as a longer stance is normally more comfortable and beneficial. Your heels don’t have to touch the ground here, and they won’t be for most people. “Working toward the ground” (not being on your tiptoes) is fine.

4. Thread the Needle

This pose stretches and opens the: 

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• Shoulders
• Chest
• Arms
• Upper back
• Neck

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To perform: 

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• Start in the quadruped position. Extend your arms out and fold your torso back over your hips. 
• Exhale and slide your right arm underneath your left arm, palm facing up. 
• Slide your right shoulder down to the ground. 
• Rest your cheek and ear on the ground while looking to the left. Hold for about a minute. 
• Press up through your left hand and slide your right hand back toward the right side of the body so that it’s directly under your shoulder. 
• Return to quadruped position. 
• Repeat on the opposite side.  

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5. Seated Side Stretch

Add this movement, which stretches and strengthens the muscles between the ribs, to your routine, as it ultimately helps to facilitate deeper breathing. 

To perform: 

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• Sit in a chair with your feet flat on the floor. 
• Lean as far as you can to your left side, raising your right arm and bending your upper body to the left. Try to look up towards your right hand. 
• Hold for 20 seconds, then return to your starting position. 
• Repeat twice before switching sides.  

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6. Upper Trap Stretch

This pose helps to reduce tightness in the neck. 

To perform: 

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• Sit in a chair or on the floor in a cross-legged position. 
• Place your left hand over the top of the right side of your head. 
• Pull your head toward your left shoulder with your right arm behind your back. 
• Hold for 20-30 seconds. 
• Repeat two or three times before switching arms and directions.  

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7. Shoulder Rolls

With this pose, you stretch the muscles and tendons and promote joint lubrication in the shoulders, helping to reduce tension. 
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To perform: 

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• Stand with your arms by your sides and feet shoulder-width apart. 
• Shrug your shoulders up toward your ears, then back down. 
• Gently rotate your shoulders forward, making large circles. 
• Repeat the same movement backward.  

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8. Standing Forward Fold

Choose this pose to help stretch the following: 

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• Spinal column
• Backs of the legs
• Back muscles

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To perform: 

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• Stand with your feet facing forward and arms at your sides. 
• Exhale and hinge at the hips, bringing your palms flat to the floor and your head pressed to your knees. 
• Hold for several seconds. Inhale and move back into your standing position.  

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9. One-Legged Dog (Eka Pada Adho Mukha Svanasana)

This pose opens up your side body and hips and quiets the mind while developing confidence. It’s not a bad addition to a morning practice. 

Muscles worked: 

This pose stretches while strengthening your arms and the following: 

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• Side body
• Hamstring
• Hip flexors  

‍

To perform: 

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• In Downward Dog, be sure you are grounding fully and evenly pressing into both hands. Take a deep inhale, lifting your right leg as you do. 
• When your leg is as high as you can comfortably get it while keeping your hips level with the ground, exhale and let your right leg bend, with your heel moving toward your butt, and then turn so that you can open the right side of your body. 
• Take two deep breaths here, allowing your hip and side to open up and lengthen. 
• Straighten the right leg as you square your hips back toward the mat, gently returning it to the ground as you exhale. 
• Switch sides.  

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10. Warrior I (Virabhadrasana I)

This standing pose is known as a “power pose.” It can increase: 

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• Confidence
• Hip flexibility
• Focus
• It energizes the whole body

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Muscles worked: 

Warrior I strengthens your: 

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• Shoulders
• Back
• Arms
• Legs
• Ankles

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It opens your: 

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• Hips
• Chests
• Lungs
• Increases circulation

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To perform: 

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• Beginning in Downward Dog, lift your right foot and bend your knee toward your nose. 
• Plant your right foot between your hands or, if needed, behind your right hand. (If you can’t get your foot as close to your hand as you’d like, simply set it down, grab your ankle with one hand, and help move it forward. Or you can rise to stand and inch it forward.) 
• Once your right foot is planted, stand as you inhale deeply. Right now, both feet should still be toes pointing toward the top of your mat. 
• If your foot didn’t go as far forward as you’d like for this pose, inch it forward now. When your stance feels stable, pivot your heel to the ground so your back foot is flat and at about a 45-degree angle. If you draw a line from one to the other, your heels should align. 
• Your back leg is straight, and your front leg is bent, knee over ankle. As you sink your hips a little bit more, deepen the stretch. Inhale and lift your arms over your head, palms facing each other but still parallel, at shoulder width. Take three deep breaths. 
• When ready, you can go back into Downward-Facing Dog to switch legs. Or you can lift your left heel, making your feet parallel again, then step forward with your left, take a deep breath, and as you exhale, step your right foot back to be the back foot.  

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11. Mountain Pose (Tadasana)

This pose always seems simple, but if you do it right, it can: 

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• Improve your posture
• Your confidence
• The rest of your yoga practice

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Muscles worked: 

The mountain pose works various muscles in your: 

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• Torso
• Legs
• Core
• Arms

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Your feet’s arches should be engaged here. 

To perform: 

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• You can simply step your right foot forward from the previous pose, or you can, from Downward-Facing Dog, look between your hands, step one foot, then the other up to meet at the top of your mat, and rise to stand. 
• Your feet should either have your big toes barely touching, your heels will be a little apart, or you can have your feet a few inches apart to improve your balance. 
• Relax your arms so they rest at your sides but are still active. Roll your shoulder blades down onto your back, elongate your neck, and face your palms forward to keep them engaged. 
• As you inhale and exhale here, shift your weight just the tiniest bit back and forth in your feet to see if you are standing equally on both sides. Consider lifting just your toes up and spreading them out, or even seeing if I can get all four corners of your feet to take your weight equally. 
• Take five deep breaths here.  

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12. Standing Forward Bend (Uttanasana)

This pose: 

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• Calms the brain
• Relieves: some text
  • Stress
  • Fatigue
  • Anxiety
• Stimulates the: some text
  • Kidneys
  • Liver 
  • Digestion

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It also feels like you’re giving yourself a hug, which is never bad. 

Muscles worked: 

Uttanasana works: 

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• Your spinal muscles
• Your glutes
• Hamstrings
• Quadriceps
• Piriformis

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To perform: 

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• Take a deep breath from the Mountain pose, lifting your hands up and out until they meet above your head. 
• As you exhale, fold at your hip joints (not your waist), keeping your torso long and lifted as you do. 
• Your legs will remain straight, so you will place your hands wherever comfortable: on your shins, ankles, feet, or even the floor. You can also bring your palms to the backs of your calves or ankles. Hold opposite elbows if none of those options feel OK for your body.
• Keep your feet planted firmly and your hips over your heels. As you stay here for five deep, even breaths, remember to elongate your core and spine on your inhalations. Release into your bend with your exhalations. Fully relax your head and neck. 
• When you have completed five full breaths here, release your arms from wherever they were as you exhale and rise back up, lifting from your hip joints and core as you inhale. 
• Return to Mountain pose for five breaths to end the practice.

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Related Reading

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How Often Should You Engage in a Morning Stretch Routine?

Like any other fitness goal, pursuing flexibility requires consistency for success. The more you stretch, the more you will improve your range of motion. With that, the ability to perform daily activities and exercise more efficiently reducing your risk of injury, says Laura Dy, an exercise physiologist. 

“With better flexibility, not only will you feel better and move better, but you’ll also perform better in your workouts, which can help you reach your goals faster,” she explains. “Plus, improving flexibility can help alleviate muscle soreness and stiffness, which can be particularly helpful after an injury.” In short, the more you stretch, the more you’ll reap the rewards of your hard work. 

Start Slow and Build Up: How Often Should You Engage in a Morning Stretch Routine? 

The frequency of your morning flow practice is up to you. According to Dy, the general recommendation from the American College of Sports Medicine is to begin with an active warm-up, like walking on the treadmill for 10 minutes, followed by stretching at least two or three times a week. That said, there’s no harm in stretching daily, Kelcie Wittman, D.P.T., spokesperson for the American Physical Therapy Association. 

Just consider checking with your doctor if you’re pregnant or have a medical condition that might pose an issue. “The number of times a week you stretch is based on your physical activity level, goals, other health conditions, and personal preference,” Wittman said. 

Stretch Smart: Dynamic vs. Static Stretching 

Dynamic vs. static stretching: What’s the difference? 

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• Dy explained that dynamic stretching involves moving muscles actively through their entire range of motion. Think walking lunges or arm circles. 
• Static stretching means holding stretches over time like head-to-knee forward bends or seated butterfly stretches. 

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Dy said that both types of stretching are equally effective at increasing the range of motion. Wittman said that a general rule for stretching is to perform dynamic stretching before exercise and static stretching after exercise. 

One caveat: Some research suggests static stretching could be more effective than dynamic stretching before sports requiring flexibility, such as ballet or gymnastics. Focus on dynamic stretches for your morning stretch routine to warm up your muscles, especially if you’ll be working out right afterward. Crowe suggested that you tailor your movements to the workout you’re about to do. If you plan to stretch again in the evening, you can save static stretches for your evening routine. 

Don’t Get Stuck: Should You Modify Your Morning Stretch Routine Over Time? 

You don’t need to switch up your morning stretches that often. You’ll probably want to make some adjustments periodically. For example, different issues, such as injuries or sore spots, could arise, meaning different body parts may require more attention than others. You might want to introduce a more challenging stretch into your routine. 

“The body will eventually plateau over time when doing the exact same exercises at the same intensity each day,” said a NASM- and ACE-certified personal trainer, Hannah Daugherty. “Holding a stretch for a few extra seconds, reaching a bit further in a stretch, or even adding a couple more reps to a set are all excellent ways to ensure you keep making forward progress.” If you feel your routine getting stale, try changing exercises, Kercher suggested. “I’ve had a lot of success with clients when we’ve adjusted their stretch [or] exercise routine every four weeks,” he said. 

Unlock Deep Rest: Consider Incorporating an Evening Stretch Routine as Well 

Consider adding a stretch routine right before bed. Since this practice aims to relax the muscles before bedtime, Daugherty recommended engaging in slower static movements. If you can, incorporate breathwork, which can reduce stress, Dy suggested. As for which stretches to include, Crowe recommended relaxing restorative yoga poses to help promote restful sleep, like: 

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• Legs up the wall
• Child’s pose
• Spinal twists
• Forward folds.

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