The Morning Stretch Routine Physical Therapists Wish You Did Daily
If you find that muscle stiffness or joint pain prevents you from starting your day on the right foot, developing a morning stretch routine could be what your day is missing. “After a night of sleeping, the body can be stiff (especially with diagnoses such as arthritis) and tight due to muscle inactivity,” says Melissa Prestipino, P.T., D.P.T., licensed physical therapist and owner of Maize and Blue Rehab in Sparta, NJ. “A gentle stretching routine in the morning helps to increase circulation, improve flexibility, and reduce muscle tension, setting the tone for the day ahead.”
Though stretching at any point in the day can be good for you, there are more specific advantages that come with practicing a stretch routine in the morning. “A big benefit of stretching is that it helps get our body out of postures it’s been stuck in,” says Kelcie VanGampleare, P.T., D.P.T., a spokesperson for the American Physical Therapy Association. “Most people tend to curl up in a ball when they sleep, so a morning stretch routine can help loosen the muscles and joints and prep the body for the day.”
Meet the experts: Melissa Prestipino, P.T., D.P.T., licensed physical therapist and owner of Maize and Blue Rehab in Sparta, NJ; Kelcie VanGampleare, P.T., D.P.T., spokesperson for the American Physical Therapy Association; Karena Wu, P.T., D.P.T., O.C.S., C.O.M.T., C.S.C.S., C.K.T.P., C.P.I., F.A.A.O.M.P.T., owner and clinical director of ActiveCare Physical Therapy in NYC.
In addition to physical benefits, stretching in the morning is an opportunity to practice mindfulness and take care of your mental health too. “It offers individual time to yourself to take care of your body before you start your day spending energy on work and those around you,” explains Karena Wu, P.T., D.P.T., O.C.S., C.O.M.T., C.S.C.S., C.K.T.P., C.P.I., F.A.A.O.M.P.T., owner and clinical director of ActiveCare Physical Therapy in NYC.
Ahead, experts share their favorite morning stretches, as well as tips to consider while building a routine.
Morning stretch routine
1. Lumbar trunk rotation stretch
Lie on your back with your knees bent and feet flat on the floor.
Keep your arms out to the sides for support.
Slowly rotate your lower body to one side while keeping your shoulders on the ground.
Hold for 10-15 seconds.
Switch sides.
Benefits: A lumbar trunk rotation stretch is a great starting place, as it “helps loosen up the lower back and improve spinal mobility,” Prestipino explains.
2. Single knee-to-chest stretch
Lie flat on your back with your knees bent.
Slowly lift one leg (with the knee bent) toward your chest.
Be gentle with lifting the knee toward your chest, only going as high as feels comfortable.
Hold the knee for 20 seconds.
Repeat three times on each side.
Benefits: A knee-to-chest stretch is a great way to “loosen the lumbar fascia by helping to flatten the lumbar lordosis (spine curvature) and bring circulation to the back muscles,” Prestipino says. If you find that this stretch strains your neck or shoulders, she recommends using a yoga strap behind the crease of the knee you’re lifting.
3. Piriformis (figure 4) stretch
Lie on your back with your knees bent.
Cross your left ankle over the opposite right knee.
Reach through the thighs and hold onto the back of the right knee, pulling this knee in toward your chest.
Feel the stretch on the outside of the left hip.
Hold this position for 20-30 seconds.
Repeat three times on each side.
Benefits: A figure 4 stretch “relieves tension in the lower back, piriformis, and glutes,” Prestipino says, making it “particularly useful for those with sciatic-like pain.”
4. Supine hamstring stretch
Lie flat on your back with one leg bent.
Use a yoga or stretch strap on the plantar surface of the opposite foot (around the metatarsals).
Straighten the knee of the strapped foot, pulling the toes toward your head.
Gently lift the strapped leg up toward the ceiling, to your tolerance (as high as the knee stays straight).
Hold for 20-30 seconds.
Repeat three times on each leg.
Benefits: A supine hamstring stretch “will stretch the hamstrings and help release the lower back, which can become tight after sleep,” Prestipino says.
5. Cat-cow stretch
Start on your hands and knees in a tabletop position.
Inhale and slightly move your belly toward the floor, lifting your head and tailbone (cow).
Exhale and round your spine, tucking your chin toward your chest (cat).
Repeat this for 10-15 cycles.
Benefits: A cat-cow stretch “improves spinal mobility and helps release tension in the neck, back, and abdomen,” Prestipino explains.
6. Downward dog stretch
Start with your hands and knees on the floor.
Curl your toes under and push your hips up toward the ceiling, straightening the legs behind you.
Pedal the feet out by pushing one heel down, then the other.
Try to hold the heels down while strengthening the knees.
Benefits: A downward dog stretch will “loosen up the calves,” and “be a huge back of the lower body stretch,” Wu says.
7. Standing quad stretch
Start standing up.
Pull one foot up towards your butt, making sure you’re not arching your back.
Hold for 20-30 seconds.
Repeat on the other side.
For a more advanced stretch, try this in a kneeling or side-lying position.
Benefits: A standing quad stretch loosens the quads and hip flexors, which “we absolutely want to hit in the morning since we’ve been curled up in a ball at night,” VanGampleare says.
8. Standing calf stretch
Put your hands up against the wall, keeping one foot in front of the other.
Keeping your back leg straight, lean forward into the wall until your back leg feels a stretch.
Hold for 20-30 seconds.
Repeat on the other side.
Benefits: This stretch loosens up the calves, according to VanGampleare.
How to create a morning stretch routine
Building a consistent routine is easier said than done. Keep the following reminders in mind as you start to develop your own schedule.
Start slow. “It’s important to ease into stretches, especially first thing in the morning, to avoid overstretching or straining muscles that may be stiff from sleep,” says Prestipino. “It’s crucial to be aware of your limitations as you get started moving in the morning so you do not tear the tissues,” Wu adds.
Hydration is key. “A lot of people overlook the importance of hydration,” says VanGampleare. “Staying well hydrated essentially allows your muscles and tendons to be more pliable. If your goal with stretching is to improve your flexibility and range of motion, you want to make sure you’re well hydrated in order to get the maximum benefit.”
Don’t forget to breathe. “Incorporating deep abdominal breathing into your stretching helps to relax muscles and promote oxygen flow to the tissues,” Prestipino explains. Try focusing on taking deep breaths while you stretch to feel more benefits.
Be honest with yourself. Being mindful of how much time you can actually commit to stretching each day is important, according to VanGampleare. “If you only have 10 or 15 minutes to allocate, don’t try to fit in 10 to 15 stretches that might take 30 minutes, because then you’re going to be rushing through your program and you won’t get the benefits,” she explains. “It’s better to do a few stretches really well and consistently than try to rush through several.”
Don’t skip the warm-up. You might think that stretching is a warm-up in itself, but it actually helps to wake up the body with a warm-up before you start your routine. “If possible, try to do some gentle movement or light activity before starting stretches to get the body warmed up, as this can make the muscles more pliable and reduce risk of injury,” Prestipino suggests. “Using a heating pad or even taking a warm shower or bath before starting your morning stretch routine can also be beneficial.” This could be as simple as walking around your home, making your bed, or practicing deep breathing before starting your stretches.
Stay consistent. “Like any exercise routine, consistency is essential to seeing benefits over time,” Prestipino explains. “Even a few minutes every morning can make a noticeable difference.”
When to see a physical therapist
Listening to your body is key when developing a stretching routine, according to VanGampleare. “It’s normal when you stretch to feel pulling in your muscles, but everyone interprets this sensation differently,” she says. “For some, this registers as light discomfort. However, if it feels like moderate or high-level discomfort, or any sharp joint pain, those are flags to be mindful of and not continue to push through that stretch. If you experience this, it’s a great opportunity to see a physical therapist who will help determine what stretches you should or shouldn’t be doing.”
Additionally, you should take your specific needs into account, since not all stretches will be beneficial for everyone. “If you have underlying medical conditions you’re concerned about, checking in with a professional is the best way to ensure your stretch routine is tailored to your needs,” VanGampleare explains.
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