Make note of these 11 morning stretches to get rid of pain and stiffness at the start of your day

Incorporating morning stretches into your daily routine is a positive way to begin each day. What’s more, this will wake up your tired and sore muscles in no time!.
morning stretches
Try these morning stretches to start your day. Image courtesy: Shutterstock
Aayushi Gupta Published: 23 Jun 2021, 11:59 am IST
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Everyone’s morning routines are different. They can range from sipping on a steaming cup of tea to a strong cup of coffee. For some, however, it is a morning exercise routine that they need. Turns out, we all need to make this a habit, given its benefits. 

What is the first thing you do when you wake up? Most of us stretch our arms, legs, and core to get rid of the stiffness that has accumulated overnight. That’s because we spend hours without moving while sleeping, which is why the body has an urge to loosen up a little bit in the morning. 

What if we tell you we have a hack for this? Yes ladies, we’ve got you some easy morning stretches that are a great way to awaken your muscles and get them ready for the day. In fact, these stretches can also help you manage your weight and prevent obesity. Plus, it is a positive way to kick start your day

So without any further ado, let’s get to the stretches you can perform in the morning:
1. Cobra to child’s pose

The cobra pose opens up the shoulder and neck, thereby improving blood circulation. This pose can also improve the flexibility of the upper and middle back. Moving from the cobra pose to the child’s pose stretches the chest, abdominal muscles, thighs, and hip flexor. So hold this quick stretching flow of cobra to child pose to get rid of the stiffness and pain. 

morning stretches
Hold onto that stretch and give your back a new lease on life with child’s pose. Image courtesy: Shutterstock
2. Side-lying leg lift

Side-lying leg lift is one of the best exercises for two reasons – one, it helps to build strength in the outer thighs and hip abductors, and two, it relaxes your lower body muscles. You can do this one with utmost ease on your bed. 

3. Pilates saw

If your body is generally very stiff and inflexible, then the saw exercise can stretch your back and shoulders. If the start position is uncomfortable or you are rounding into your lower back, try sitting on a block, so your sitting bones are higher than your heels until you have developed your flexibility. 

4. Standing forward bend

Standing forward bend is a stretch for your abs that will not just help you tone your belly but will also bestow you with other health benefits. To perform the pose, bend down, touch the floor with your palms, don’t bend your knees, and make sure your forehead touches your knees. If you can’t touch your knee with your forehead, don’t worry. It will still stretch your hamstrings as well as your abdominal muscles, thereby improving digestion

morning stretches
Standing forward bending pose is the simplest thing you can do for weight loss. Image courtesy: Shutterstock
5. Triangle pose

This standing dip twisting triangle pose stretches the whole body. It helps to activate your core muscles, which aids in balance and stability. By stretching and lengthening the spine, this pose can reduce the stiffness in the spine and back, resulting in increased flexibility. 

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6. Butterfly pose

The butterfly pose can take time to perform but offers a whole lot of benefits. It can eliminate sluggishness and fatigue by releasing stress from your shoulders and stretching the lower back without much effort. This pose also targets hips along with the groin, inner thighs, and knees. Make sure you move your chest forward to stretch your chest as well. 

morning stretches
Try the butterfly pose to receive benefits galore! Image courtesy: Shutterstock
7. Plank

There’s a reason why the plank is the hot favourite of fitness enthusiasts. It is probably the most efficient and wholesome exercise to engage the core and strengthen the abdominal muscles. The best part? You can do it anywhere! The plank is a great way to stretch out the lower half of your body. 


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8. Upward dog

The upward facing dog is an active pose that awakens upper body strength, and offers a good stretch for the chest and abdomen. It also strengthens the shoulder, triceps forearms, and lower back. 

9. Cat-cow pose

The cat-cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. In fact, it stretches the back, torso, neck and softly stimulates and strengthens the abdominal organs. It is a great pose to start with to lose your belly fat. 

morning stretches
Try the cat cow pose for your back, core, and more. GIF courtesy: Giphy.
10. Warrior II

The warrior II pose strengthens the shoulders, arms, feet, ankles and legs, and stretches them. This stretch will help to improve blood circulation in the body, especially in your joints and muscles. 

11. Neck stretch

Stretching helps to get rid of the grogginess we struggle with, when our alarms go off. Moving our necks can relieve tension or tightness around it, helping to wake up your brain. Plus, neck stretches can soothe your pain. 

Mornings are the best time to exercise, because performing them in the morning offers a plethora of benefits. So, grab your yoga mat and perform these simple but effective stretches to kickstart your day. 

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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