6 Easy Morning Stretches to Wake Up With | Teami Blends

6 Easy Morning Stretches to Wake Up With

Does this sound like your morning? The alarm goes off, you reach for your phone, and either hit snooze or pick it up and get lost in the vortex of endless social media scrolling. Before you know it, you’ve either slept for another 30 minutes or you’ve lost valuable time in productivity.

You’ve probably heard before that the most successful people in the world have morning routines they do not deviate from, no matter what time they wake up. Even if you aren’t a “morning person,” there is one way to energize yourself for the day immediately – and that’s with a quick stretch session. Stretching can make a huge difference in how you approach the day and how you feel until you go to sleep again.

Why is stretching in the morning important?

Your body needs sleep to recover from the day and restore the function of many vital processes. When we wake up in the morning, stretching gets our muscles and connective tissues moving again. Stretching in the morning also reduces stiffness and tight muscles. It also helps get the blood and oxygen in your body circulating to gently wake it up. Plus, stretching creates energy.

Another great thing about stretching is that you don’t need anything special equipment or clothing to do it.

Here are 6 great morning stretches you can try to wake up in the morning.

Knees to chest stretch

This is an easy one to start with. It helps stretch out your lower back and encourages blood flow to your vital organs.

How to complete:

  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Slowly draw your knees to your chest.
  3. Hold for 15–30 seconds and repeat 3-5 times.
knee to chest stretch

Neck stretch

Neck stretches in the morning help release tension. This is especially helpful if you sleep the wrong way on your pillow and wake up with neck discomfort.

How to complete:

  1. Tilt your head to the right and bring your right ear down toward your right shoulder.
  2. Place your right arm over your head so your hand is touching your left ear. Use your right hand to pull your head even closer to your shoulder, slowly and gently.
  3. Do this for 15 seconds and repeat on the other side.
neck stretch

Child’s pose

Child’s pose is a yoga staple. It is loved by many because it is a restorative pose that elongates the spine and stretches out the hips and thighs. It’s also a very calming and relaxing pose that will help you get centered.

How to complete:

  1. Kneel down with your knees hip-width apart so you are on all fours.
  2. Lean forward and keep your butt on your heels.
  3. Straighten your arms past your head.
  4. Reach forward with your palms down.
  5. Extend until your forehead is touching the ground (if you can).
  6. Hold this pose for 5-10 long breaths.
child pose

Cat-Cow Pose

The cat-cow pose is a great stretch to wake up your back in the morning. It opens up your entire spine and works your hips, core, and neck.

How to complete:

  1. Get down on all fours. Your hands are flat on the floor and your knees are on the ground under your hips.
  2. Start in a neutral position. Then drop your back down toward the floor as you look up at the ceiling.
  3. Exhale, and draw your midsection in and look down while arching your back up like a cat.
  4. Repeat for 1-2 minutes, about ten times.


Mountain Pose

This yoga pose opens up your chest, stretches your hamstrings, strengthens your core, and lengthens your spine. It’s a great way to work on your posture first thing in the morning too.

How to complete:

  1. Stand with your heels slightly apart with your big toes almost touching.
  2. Relax your arms and rock back onto your heels. Keep your weight balanced between your two feet.
  3. Take a deep breath, roll your shoulder blades back, and keep your palms facing forward.
  4. Shift your weight slightly, moving back and forth on your feet.
  5. Be sure to stand equally on both sides.
  6. Repeat with five large breaths.
mountain pose

Standing Forward Bend

This one is a great stretch for the first moment you get out of bed. Although it’s a basic pose, it stretches your hamstrings, quads, and spine. Plus, it is a calming pose that helps relieve stress. Move into this one right from Mountain Pose.

How to complete:

  1. Stand with your feet shoulder-width apart.
  2. Bend your knees slightly and move from your hips, and place your hands next to your feet or on the ground in front of you. You can also simply place your hands where it is comfortable.
  3. Fully relax your head and neck.
  4. Extend your chest to lengthen your spine as you inhale.
  5. Keep your feet planted firmly on the ground with your hips over your heels.
  6. Complete five breaths.
  7. Return to a standing position.
standing forward fold

There is no perfect way to design your morning routine. Everyone will have something unique that works for them. However, waking up with stretching can clear your mind, strengthen your body, and improve your mood before you start the day.

Show us your best morning stretch pose when you tag us on Instagram using #thankyouteami. And don’t forget to follow us there and on YouTube and TikTok!

Adi Arezzini

Adi Arezzini | @adiarezzini
Co-Founder + CEO, Teami Blends
Certified Holistic Nutrition Coach


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