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Easy Stretches To Do When You Wake Up

    Do you feel stiff and sore when you wake up in the morning? If so, you’re not alone. Many people experience this issue. Fortunately, there are some easy stretches that you can do to loosen up your body and start your day off right. This blog post will discuss some of the best stretches to do when you wake up. It will also provide instructions on how to perform them correctly. So, if you’re looking for a way to improve your morning routine, keep reading!

    Knees To Chest Stretch

    The knees to chest stretch is a great way to loosen up your back and abdominal muscles. It’s also very easy to perform. To do this stretch:

    1. Lie on your back on the floor and bring your knees up to your chest.
    2. Wrap your arms around your legs and hold the position for 30 seconds. If you can’t bring your knees all the way up to your chest, that’s okay.
    3. Bring them as close as you can. You should feel a good stretch in your abdominal and back muscles.

    Performing this stretch every morning will help loosen up your muscles and prepare them for the day ahead.

    Shoulder Stretch

    The shoulder stretch is a great way to start your day. To do this stretch:

    1. Stand with your feet hip-width apart and hold onto a chair or doorframe for support.
    2. Reach your left arm up overhead and bend your elbow so that your hand is behind your head.
    3. Gently pull on your elbow with your right hand to deepen the stretch.
    4. Hold for 30 seconds, then switch sides and repeat.

    This stretch helps to loosen up your shoulders and get them moving.

    Cobra Stretch

    Another great stretch to do when you wake up is the cobra stretch. This stretch helps open up your chest and shoulders and strengthens your back. To do the cobra stretch:

    1. Lie on your stomach on the floor with your feet hip-width apart. 
    2. Then, place your hands on the floor next to your shoulders. 
    3. Press into your hands as you lift your chest off the floor. 
    4. Hold this position for a few deep breaths before releasing back down to the floor.

    Child’s Pose

    The child’s pose is one of the best stretches you can do. To do the child’s pose, you will need to kneel on the ground with your big toes touching, and your knees separated as wide as your hips. You may also want to place a cushion or bolster between your thighs and hug it towards you.

    Rest your forehead on the ground and let your arms rest by your sides, palms up. Breathe deeply and slowly in this pose for at least five breaths. The child’s pose is a great way to stretch your back, hips, and thighs. If you have any lower back pain or stiffness, this pose is also a great way to release it. For an added stretch, you can reach your arms overhead and rest them on the ground in front of you.

    Toe Touches

    One of the most straightforward stretches to do when you first wake up is a toe touch. Start by standing straight and then slowly bending forward at the waist, reaching your hands down to your toes. You should feel a nice stretch in your hamstrings and lower back. Hold this position for 20-30 seconds before slowly standing back up. Repeat this stretch a few times. Doing toe touches every morning will help loosen up your back and hamstrings and prepare them for the day ahead.

    Cat-Cow Pose

    The cat-cow pose is easy to do, and it helps loosen up your spine and get your blood flowing. To do the cat-cow pose, you’ll need to start on all fours with your hands under your shoulders and knees under your hips. Arch your back like a cat as you exhale and then round your back like a cow as you inhale. Repeat this several times. The cat-cow pose is a great way to start your day because it helps wake up your body and get things moving. It’s also a good stretch for your back, which can help relieve any stiffness or pain you might be feeling.

    Spinal Twist

    The spinal twist is a great way to get your blood flowing and loosen up your back after a long night’s sleep. To do the spinal twist:

    1. Start by lying on your back with both knees bent and your feet flat on the ground.
    2. Let your knees fall to one side while keeping your shoulders and head stationary. You should feel a nice stretch in your back and side.
    3. Hold the position for 30 seconds before switching to the other side.
    4. Repeat two or three times.

    If you’re feeling really stiff, you can also do the spinal twist while sitting up. Sit on the edge of a chair with both feet flat on the ground. Twist your torso to one side, then the other. You can also add a gentle twist to your neck by looking over your shoulder as you turn. Remember to breathe deeply and relax into the stretch. Don’t force it.

    Neck Stretch

    The neck stretch is a great way to loosen up your neck and get it moving first thing in the morning. To do the neck stretch:

    1. Sit or stand with your head facing forward.
    2. Gently tilt your head to one side, feeling a gentle stretch down the front of your neck.
    3. Hold for 30 seconds before switching sides.

    You can also extend the stretch by gently leaning your head forward. Don’t force it if you feel any pain. Instead, back off and try again later. This stretch is a good way to prevent stiffness and tension in the neck.


    These are just a few of the easy stretches you can do when you wake up. By starting your day with gentle stretching, you’ll loosen up your body and prepare it for the activities ahead. Remember to take your time and breathe deeply into each pose. If you have any pain or stiffness, don’t force it.

    The last thing you want is to cause more damage than good. If you feel like none of these stretches improve stiffness or soreness, you can also make an appointment with a chiropractor. They can help identify any underlying issues causing pain or stiffness and give you specific stretches to help address those issues.