January is coming to an end—the time of year when the glow of New Year’s resolutions begins to dull for many of us. The ambitious goals we set for ourselves a few weeks ago can feel out of reach, leaving us wondering how to find that sense of purpose. But here’s the truth: lasting change doesn’t have to come from a major overhaul. Instead, they are small, intentional habits that are easy to maintain and make a real difference in how we feel each day.
One of the simplest yet most impactful habits to incorporate? Morning sessions. Starting your day with a gentle routine doesn’t just feel good—it sets the tone for thoughtfulness and care in the hours ahead. Stretching improves circulation, reduces tension from hours spent at a desk, and provides a moment of calm before the demands of the day take over. Briefly? Stretching is a powerful habit for both body and mind.
Photo by Michelle Nash.
The Best Morning Stretches to Increase Your Energy and Reduce Tension
If you are looking for a routine that is easy to use and does not require more than a little space in your bedroom or living room, we have selected the best morning routines to try today. This move is for beginners and only takes a few minutes but leaves you feeling refreshed and aligned. Whether you’re mastering your New Year’s resolution or just want to add some ease to your mornings, this cycle is your new go-to. Let’s dive in.
1. Reduce Back Knee-to-Chest Tension
Target: Lower back and pelvic strengthening
This therapeutic stretch can be done right in bed, making it a gentle way to start the morning. By pulling your knees into your chest, you’ll promote blood flow to vital organs and reduce bloating while stabilizing your lower back. Many consider it one of the coolest ways to relieve stress and start the day easy.
- Lie on your back and pull your knees to your chest.
- Hold for 15 seconds, breathing deeply.
- Repeat 2-3 times.
Advantages: It promotes blood flow, relieves constipation, and stabilizes the lower back.
2. Start Strong with Glute Bridges
Target: Hips and hip flexors
Resist the effects of sitting with these energizing moves that activate and strengthen your lower body. By targeting your hips and hip flexors, this stretch helps combat stiffness caused by prolonged sitting while engaging your spine. A quick 30 seconds of glute bridges can wake up your muscles and leave you feeling relaxed and ready to take on the day.
- Lie on your back with your knees bent and feet flat, hip width apart.
- Push through your heels, squeezing your glutes and abs to lift your butt.
- Hold briefly, then lower and repeat for 30 seconds.
Advantages: It improves hip mobility, strengthens your spine, and increases strength.
3. Stimulate Your Spine with Cat-Cow
Target: Spine, hips, neck, and spine
Start your day with this powerful, feel-good stretch that gently awakens your body. The flowing movement of the Cat-Cow stretches the spine, hips, and neck while encouraging flexibility and improving posture. With 30 seconds of movement, you’ll relieve tension and prepare your body for the day ahead.
- Start on all fours, shoulders over wrists and hips over knees.
- Breathe in, arch your back and lift your head.
- Exhale, round your back and tuck your chin.
- Repeat for 30 seconds.
Advantages: It improves posture, reduces back and neck tension, and promotes flexibility.
4. Realign with Gentle Neck Stretch
Target: Neck and upper shoulders
Ease your stiffness and reset your alignment with this quick but powerful stretch. This movement targets tension in your neck and shoulders, making it a great way to deal with the discomfort of sleeping in the wrong position. Incorporating this stretch into your morning routine can help improve posture and promote a sense of calm to start your day.
- Tilt your right ear towards your right shoulder.
- Use your right hand to gently pull your head for a deep stretch.
- Hold for 15 seconds, then switch sides.
Advantages: It reduces neck tension, improves mobility, and promotes relaxation.
5. Release and Reset with a Forward Bend
Target: Hamstrings, hips, and lower back
Soothe tension and energize your body with this invigorating stretch. The Standing Forward Bend promotes relaxation, relieves back tension, and boosts confidence for the day ahead.
- Stand with your feet slightly apart and take a deep breath.
- Exhale, lean on your hips and bend forward.
- Let your head and arms hang, gently shake or nod your head.
- Hold for five breaths, then roll slowly.
- Finish in Mountain Pose: stand tall, bring your shoulders back, and stretch your neck.
Advantages: It relieves back tension, improves relaxation, and boosts self-confidence.
Why Morning Stretching Works
Morning stretching improves circulation, reduces muscle stiffness, and sets a good tone for the day. Taking even five minutes to move your body can relieve tension built up overnight and help you start the day feeling grounded and energized. These moments of intentional movement aren’t just for convenience—they’re a simple act of self-care that can be moved throughout your day, supporting your physical and mental well-being. Why don’t you try tomorrow? You might find it’s the best way to start your morning.