Wake Up Warm Up

Morning can be rough. Waking up your body and mind each day can be challenging. Surprisingly, going through a few simple morning stretches each morning is a gentle, safe, and effective way to start your day with energy. Try incorporating these morning stretches into your daily routine to help you wake up and warm your mind and muscles.

1. Overhead Stretch

Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core. Inhale through your nose and extend both arms overhead, arching your back slightly as you reach for the ceiling. Exhale through your mouth as you lower your arms to the starting position. Repeat these warm-up movements.

2. Shoulder Rolls

Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Lift your shoulders upward, then roll them back to squeeze your shoulder blades together. Lower your shoulders down to the starting position and repeat the movement. Start this stretches with 1 set of 5 repetitions in each direction.

3. Arm Circles

Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core. Extend your arms out at your sides at shoulder height. Move your arms in small circular motions. Keep making the circular motion as you make the circles bigger. Start this morning's stretches with 1 set of 5 repetitions in each direction.

4. Push & Pulls

Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core. Bend your elbows and position your hands at chest height. Push forward with both arms, lowering your head at the end position. Pull your arms back to the starting position, keeping your bent arms close to your body and squeezing your shoulder blades together at the end position as you tilt your head back. Repeat the movement. Start with 1 set of 5 repetitions.

5. Alternating Overhead Reaches

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core. Extend one arm overhead, reaching upward as you keep your opposite arm close to your side. Hold this position for a couple of seconds. Lower your arm to the starting position and repeat the movement on the opposite side. Start morning's stretches with 1 set of 5 repetitions on each side.

6. Cross-Body Reaches

Begin in an upright standing position, feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core. Inhale and reach across your body at chest height with one arm. Twist your upper body to stretch as far as you are able. Return to the starting position and repeat the movement on the opposite side. Start with 1 set of 5 repetitions on each side.

7. Wide-Legged Squats

Begin in an upright standing position with your feet wider than shoulder-width apart and your toes pointing slightly outward. Maintain good alignment with your head, shoulders, hips, and legs. Engage your core. Bend your knees and hinge through your hips to lower your seat into a squat position. Return to an upright starting position and repeat the movement. Start with 1 set of 5 repetitions.

8. Side Lunges

Begin in an upright standing position with your feet considerably wider than shoulder-width apart, maintaining good alignment of your head, shoulders, hips, and legs. Engage your core and bend one knee to lower your seat to one side. Hold this position for a couple of seconds. Return to the starting position and repeat the movement on the opposite side. Start with 1 set of 5 repetitions on each side.

9. Standing Single Knee to Chest

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core. Shift your weight onto one foot and lift your opposite knee to your chest. Use your hands to pull your knee closer to your chest. Lower your leg to the starting position and repeat the movement on the opposite side. Start with 1 set of 5 repetitions on each side.

If needed, place one hand on the wall or the back of a chair to help with balance.

Alternate Exercise – Single Knee to Chest from Floor

Begin by lying on your back on the floor. Engage your core. Bend one knee and use your hands to pull your knee closer to your chest. To intensify the stretch, gently rock from side to side. Move your bent knee out to the side to stretch your inner thigh, then pull your knee inward to stretch your outer leg. Return to the starting position and repeat the movement on the opposite side.

10. Cat-Cow

Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Maintain good alignment of your head, shoulders, hips, and knees. Engage your core. Arch your back as you tilt your head upward. Then, tuck your tailbone in and round your spine as you lower your head downward. Repeat the sequence of movements.

11. Low Lunges

Begin in an upright kneeling position, maintaining good alignment with your head, shoulders, hips, and knees. Engage your core and step forward with one foot. Shift your hips forward as you extend your leg behind your body. Rest your hands on your bent leg and hold this position for several deep belly breaths. Return to the starting position and repeat the movement on the opposite side.

12. Low Lunge with Side Bend

Begin in an upright kneeling position, maintaining good alignment with your head, shoulders, hips, and knees. Engage your core and step forward with one foot. Shift your hips forward as you extend your leg behind your body. Place your hand on the floor beside your bent knee for support and reach overhead with your opposite arm. Hold this position for several deep belly breaths. Return to the starting position and repeat the movement on the opposite side.

13. Runner’s Lunge

Begin in an upright kneeling position, maintaining good alignment with your head, shoulders, and hips. Take a big step forward with one foot and straighten your leg. Lower your hips down over your back knee and plant your hands on the floor at your sides for support. Tighten your abdominal area and hold this position for several deep breaths. Relax and return to the starting position. Repeat the movement on the opposite side.

14. Calf Raises

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core and raise your toes on both feet. Lower your heels down to the floor and repeat the movement. Start with 1 set of 5 repetitions.

15. Ankle Circles

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place one hand on the wall or on the back of a chair for balance if needed. Engage your core. Lift one foot and rotate your ankle in circular motions. Lower your foot to the starting position and repeat the movement on the opposite side. Start with 1 set of 5 repetitions on each side.

16. Forward Fold with Roll Up

Begin in an upright standing position with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core. Extend both arms overhead for a light stretch. Hinge through your hips to bend your upper body forward and lower your hands to the floor. Hold this position for several deep belly breaths. Slowly roll back up to an upright standing position, one vertebra at a time. Repeat the sequence of movements. Start with 1 set of 3 repetitions.

The morning stretches are the perfect time to warm up your muscles and stimulate your mind. Going through some simple stretching exercises not only warms up your body. This also helps promote circulation and improve respiration. Give these morning stretches a routine to start your day with renewed energy and vitality.