If you wake up in the mornings feeling stiff, it’s no wonder! You’ve been lying, relatively motionless for hours! Moving your joints can help relieve this stiffness and warm up your muscles, promoting better circulation and giving you an energy boost to start your day.

To address this, I’ve created a quick sequence that targets all major areas of the body efficiently. It is designed to be easy to follow, and perfect if you’re short on time or find longer routines daunting.

Morning Stretch Routine

Neck

Get movement and a stretch across your neck by turning your head from side to side. It may feel more comfortable to do this with your eyes closed. 

Move your head back and forth slowly and gently 3-5 times.

Shoulders, Chest and Upper Back

Bring your fingers towards your shoulders and then imagine tracing big circles with your elbows. Start by drawing your elbows towards the back, focusing on opening through the chest as you bring your elbows back and down. Repeat 3-5 times.

Then reverse the direction and focus on opening through your upper back as you bring your elbows forward and down. Repeat 3-5 times.

Hips and Inner thighs

Place your hands on your hips and move them in a circular motion. Push them to one side, then to the front, the other side, and hinge at the hips as you bring them across the back. Repeat this motion 3-5 times, then reverse the direction.

Spine, Waist, Shoulders and Upper Back

Begin with your arms out to the sides at shoulder height. Keep your hips facing forward as you twist your chest to the right, rotating from the spine. As you do so, draw your arms across your body and bend at the elbows, reaching towards your opposite shoulder, with your right arm on top. Return to the starting position by untwisting and opening your arms back out to the sides. Alternate sides, completing 3-5 repetitions in each direction.

Tip: Once you’re familiar with the movement, try syncing your breath. Exhale as you twist and inhale as you return to the center position.

Hips, Inner Thighs, Knees, Shoulders and Sides of Waist

Stand with your feet about a meter apart and turn your toes out at a 45-degree angle. To keep your balance, engage your core and squeeze your bum (if you’re unsure how to engage your core, click here). Keeping your upper body upright, lower your hips into a squat while raising your arms out to the sides and above your head. Lower your arms as you straighten your legs. Repeat this movement 3-5 times.

Tips: Once you’re comfortable with the movement, try coordinating your breath. Inhale as you squat and raise your arms, and exhale as you straighten your legs and lower your arms.

Shoulders, Hips, Hamstrings and Spine and Lower Back

Begin by reaching your arms forward and up above your head, then reverse the motion. Tuck your chin to your chest and start reaching towards the floor. Roll down through your spine, then hinge forward from your hips. Once you’ve reached as far as you can go, reverse the direction. Repeat this sequence 3-5 times.

Hands, Wrists, Forearms, and Sides of Waist

Extend your arms overhead and clasp your hands. Rotate your palms upward toward the ceiling. Straighten your arms as much as possible and hold this position for 20-30 seconds.

Hip Flexor, Quadricep, and Sides of Waist

1. Step back with your right foot into a high lunge position. Ensure your left knee is bent and aligned over your ankle, with your right leg straight behind you and your heel lifted off the ground.
2. Place your left hand on your hip and raise your right arm above your head.
3. Bend slightly towards the left side with your upper body to deepen the stretch down your right side, hip, and quad. Hold this position for 20-30 seconds.
4. Release the bend, then step forward with your right foot and repeat the sequence on the other side.

Tip: If you feel unstable, you can use a chair for support. Instead of placing your hand on your hip, hold onto the back of the chair for balance.

And that’s all there is to it! While you can spend more time on particularly stiff areas, this routine serves as a great starting point. Think of it as a sampling platter for stretching and mobility.

Since this video is only 10 minutes, it also serves as a very manageable way for anyone struggling to make stretching and exercise a regular part of their life. 

If you’d prefer to follow along with a video, I’ve created one that you can download! Simply provide your email below, and it will be sent to your inbox shortly.

Enjoy!