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Proven benefits of stretching in the morning – Own your day!

If you’re like most people, you probably spend the majority of your day sitting down. Whether working at a desk, driving in your car, or watching TV, chances are you’re not getting much movement. 

And while we all know that being active is vital for our health, we often don’t make time for it. 

Well, good news, in this post, we’re going to address the practice of stretching and how it’s a great addition to your morning routine.

Is it good to stretch in the morning?

A recent study concludes that morning stretchings have many benefits for our bodies. 

When we wake up, our bodies are often stiff, and our muscles are tight. 

It helps loosen our muscles and improve our range of motion. 

Additionally, flexibility exercises can help to improve the circulation of our muscles. 

This is especially important after lying down for an extended period. 

Why is stretching necessary in the morning?

Stretching in the morning is essential for keeping your joints and muscles healthy. 

When you sleep, your body is relaxed for several hours. This can cause your muscles to become stiff and your joints to feel tight.

It will help to loosen these muscles and joints so that you can move more efficiently throughout the day and prevent injuries.

What does stretching do for you?

Blond haired woman stretching her leg on a yoga mat.

It can help to improve your range of motion.

When you stretch, you are lengthening your muscles and tendons, which can help to increase your flexibility. 

This increased flexibility can help you perform everyday activities more quickly, such as reaching for things or bending down. 

It can increase blood flow and oxygen to your muscles. 

You increase the blood flow and oxygen to your muscles when you stretch. 

This is because it increases the space between your muscle fibers. 

It allows your blood vessels to open up and deliver more oxygen-rich blood to your muscles. 

In addition, it participates in removing waste products from your muscles.

When your muscles contract, they produce waste products, such as lactic acid, that can build up and cause stiffness and pain.

Once these waste products are out, your muscles feel refreshed and invigorated.

It can help reduce stress. 

We all know that feeling stressed can harm our health. 

When you feel stressed, your body goes into fight-or-flight mode, leading to several problems, such as high blood pressure, heart disease, and anxiety. 

It reduces stress by relaxing your muscles and tendons, which can help lower your heart rate and blood pressure.

Additionally, your body releases endorphins, hormones that have a calming and relaxing effect. 

So, a good morning stretch can help you feel more relaxed and refreshed if you’re feeling stressed.

It can help to improve your posture.

Poor posture can lead to back pain, neck pain, and headaches. 

You can use stretches to help alleviate these symptoms by taking some pressure off your spine. 

It can help to boost your energy levels. 

If you are feeling tired during the day, stretching can help to give you a boost of energy. 

During stretching exercises, you increase the oxygen quantity brought to your muscles, which can help to improve your stamina and energy levels. 

It can also help to prevent injuries. 

Another great benefit is the prevention of injuries. 

When you stretch regularly, you are helping to keep your muscles and tendons supple and robust. 

It means that they are less likely to be injured when you are performing everyday activities or during exercise. 

How do morning stretches differ from post-running exercises?

They are different in a few ways.

They tend to be more gentle and slow, while pre and post-running flexibility exercises may be more dynamic and active. 

Also, they focus on overall body flexibility. 

In contrast, pre and post-running stretches may concentrate more on specific muscle groups used during the run.

What are the different types of stretches?

Mature woman stretching her arm.

There are many different types of exercises that you can do to improve your flexibility and overall mobility. 

While some are better for specific purposes, others can be used for general flexibility and joint health. 

Here are some of the most popular types: 

Static Stretches.

It’s the most common type that people do. 

The static type requires holding a position for an extended period, usually around 30 seconds. 

It is the best practice for lengthening muscles and improving flexibility.

Dynamic Stretches.

This is a bit more active than the static type. It involves moving your body through a range of motion and can be used to warm up your muscles before exercise. 

It’s fantastic for improving your mobility. 

PNF Stretches.

This is a more advanced method that physical therapists and other professionals often use. 

It demands contracting and relaxing your muscles in a specific pattern.

Ballistic Stretches.

This is a type of dynamic stretch that involves bouncing or jerking motions. 

It can be dangerous if not done correctly and is not recommended for beginners. 

Isometric Stretches. 

This one involves contracting your muscles without moving your joints. 

They are often used to increase muscle strength and are not recommended for beginners. 

Active Stretches. 

This practice relies on your body weight to improve flexibility. 

Passive Stretches.

Passive stretches necessitate another person or object providing resistance. 


This one also needs another person to help you to improve flexibility. 

It’s often used to increase range of motion and can be used to elongate difficult-to-reach muscles.

Myofascial Release.

Myofascial release involves using pressure and release techniques to stretch the connective tissue surrounding your muscles. 

You can use the method to treat injuries and improve your flexibility.

What are the best stretches for beginners?

Here are the 11 best morning stretches that you can perform safely in the comfort of your bedroom.

Cat-Cow Pose 

Young woman practicing the cat-cow pose on a yoga mat.

This simple stretch is excellent to start your day. 

Start on your hands and knees in a “tabletop” position. As you inhale, arch your back and look up toward the ceiling. 

As you exhale, round your back and tuck your chin toward your chest. Repeat this stretch a few times.

The Cat-Cow Pose helps to improve flexibility in the spine and can also help to reduce stress and fatigue.

Downward-Facing Dog

Woman practicing the downward-facing dog pose.

The Downward-Facing Dog is a staple of yoga for a good reason.

Start on your hands and knees in a “tabletop” position. 

Tuck your toes under and lift your hips up and back, straightening your legs and pressing your heels toward the ground. 

Keep your arms straight and your head in line with your arms. Hold this pose for a few deep breaths.

This pose helps to lengthen and stretch the back, arms, and legs muscles. It’s also a great way to relieve tension headaches. 

Seated spinal twist

Young woman practicing the seated spinal twist pos on a roof-top.

This stretch is excellent for beginners because it’s gentle and easy. 

Sit on the ground with your legs extended in front of you. Bend your right knee and place your right foot on the floor outside your left knee. 

Place your left hand on the ground and your right hand on your right knee. Gently twist your torso to the right, then to the left.

Cobra Pose 

Young black woman practicing the cobra pose on a yoga mat.

It’s another excellent way to reduce stress and fatigue. 

 Lie on your stomach on the ground. Place your hands on the floor next to your shoulders.

Pressing into your hands, lift your chest off the ground. Hold this pose for a few deep breaths.

This pose helps to open up the chest and lungs and can also help to improve circulation.

Triangle Pose 

Woman practicing the triangle pose on the beach.

The Triangle Pose is a great way to stretch the muscles in the sides, back, and legs.

To do the Triangle pose, start standing up tall. Then, step your feet about 3-4 feet apart. 

Raise your arms to the sides, then bend forward at the hips. Reach down toward the ground with your right hand and then up toward the ceiling with your left hand.

This pose can also help to improve balance and coordination. 

Forward fold Pose

Young woman practicing the forward fold pose in the desert at sunrise.

It’s a great way to stretch the hamstrings and lower back. 

To do the Forward Fold pose, start standing up tall. Then, fold forward at the hips and let your arms hang down toward the ground. You can keep your knees slightly bent if you need to. 

Hold this pose for a few deep breaths, then slowly roll back to standing.

This pose can also help to calm the mind and reduce stress. 

Cat Pose 

Young woman practicing the cat pose on a yoga mat.

The Cat Pose helps to stretch the spine and back muscles.

Start on all fours with your hands and knees shoulder-width apart.

Inhale as you arch your back, letting your head and tailbone drop. 

Exhale as you round your back, tucking your chin to your chest and drawing your navel toward your spine. 

Inhale as you return to the starting position.

 This pose can also improve circulation and relieve stress. 

Child’s Pose

Woman practicing the child's pose on the sand.

The Child’s Pose is a great way to stretch the back, hips, and thighs.

Start on your hands and knees in a “tabletop” position. Sit back on your heels and then lower your forehead to the ground. 

Stretch your arms out in front of you. Hold this pose for a few deep breaths.

 This pose can also help to calm the mind and reduce stress.

Warrior I Pose 

Young woman practicing the warrior pose on a yoga mat.

The Warrior I Pose is a great way to stretch the muscles in the legs, back, and arms. 

To do the Warrior I pose, start standing up tall. Step your left foot back about 3-4 feet, and then turn your left foot out to the side. 

Bend your right knee, and then reach your arms up overhead. 

Hold this pose for a few deep breaths, and then repeat on the other side.

This pose can also help to improve balance and coordination.

Camel Pose 

Woman practicing the camel pose in her bedroom.

The Camel Pose is a great way to stretch the front of the body.

Start on your hands and knees in a tabletop position. 

Ensure your wrists are under your shoulders and your knees are under your hips. 

Slowly arch your back, reaching your hips up toward the sky. Keep your head in line with your spine and your gaze forward. 

Once you’ve reached your maximum, hold the pose for a few deep breaths.

This pose can also help to improve circulation and relieve stress.

Corpse Pose 

Mature woman practicing the corpse pose in her living room.

The Corpse Pose is the perfect way to end your stretching routine. 

Lie on your back on a mat or other flat surface. Close your eyes and relax your whole body. 

Let your arms and legs fall to your sides, and breathe deeply.

Hold the stretch for 1-5 minutes.

This posture helps to relax the entire body and can also help to calm the mind.

Final thoughts

Morning stretching is a great way to start your day and improve overall health. 

So next time you wake up, get your yoga mat and take a few minutes to stretch your muscles. Your body will thank you.

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