10 Minute Morning Stretch Routine When You Wake Up Feeling Tired

If you wake up feeling tired, exhausted, or low on energy, a morning stretch routine can make all the difference. Just a few minutes of deep stretching can wake up your body, improve circulation, and release all the built-up stiffness, helping you feel refreshed and ready for the day ahead.”

Khyati Gupta, a certified yoga coach at MyYogaTeacher, says, “After hours of stillness during sleep, your muscles can feel sore and stiff, causing aches and pains when you wake up. Stretching in the morning lengthens the muscles, reducing any lingering soreness and improving flexibility over time.“

Benefits of Having a Morning Stretch Routine

Starting your day with a morning stretch does more than just wake up your body. Here’s why stretching in the morning is so beneficial:

• Reduces Tiredness and Exhaustion: Stretching first thing in the morning increases blood and oxygen flow to your muscles and brain, helping you feel more awake and alert. It also activates your nervous system, reducing fatigue and giving you a natural energy boost. Just a few minutes of stretching can help you feel refreshed, focused, and ready to take on the day.

• Improves Flexibility to Ease Stiffness: After hours of inactivity during sleep, your muscles and joints can feel tight and stiff. A morning stretch routine helps lengthen muscles, increase range of motion, and enhance overall flexibility. Over time, consistent stretching can make everyday movements feel easier, reducing discomfort and promoting better mobility.

• Improves Posture: Sleeping in the same position for hours can leave your body feeling stiff and misaligned. Morning stretches help straighten your spine, engage core muscles, and prevent slouching as you sit or stand. Over time, this can improve posture and reduce strain on the back. 

• Enhances Circulation and Digestion: Gentle morning stretches stimulate blood flow, delivering oxygen and nutrients to your muscles and organs. This improved circulation supports better digestion by stimulating the abdominal area. 

• Prepares Your Body for Movement: Whether you’re heading into a workout or just a long day at work, stretching warms up your joints and muscles, reducing the risk of strains and injuries as you go along your day. 

10 Morning Stretches to Reduce Fatigue

Here are 10 simple yet effective morning stretches to help you feel energized and refreshed.

1. Torso Stretch

Torso stretch is a great way to reduce exhaustion if you wake up feeling groggy and tired. This stretch also lengthens the spine to improve posture and relieve stiffness from hours of staying in one position.

• Stand tall with your arms extended overhead.

• Clasp your right wrist with your left hand.

• Lean gently to your left, stretching the right side of your torso.

• Hold for 20–30 seconds, then switch sides.

2. Hip Rotations

Hip rotations help loosen tight hip flexors, improve mobility, and enhance circulation, making it easier to move comfortably throughout the day. This stretch is particularly helpful if you spend long hours sitting.

• Stand with your feet hip-width apart and place your hands on your hips.

• Slowly rotate your hips in a circular motion, as if drawing circles with your pelvis.

• Perform 5–10 slow rotations in one direction, then switch to the opposite direction.

• Keep your core engaged and movements controlled to maximize the stretch.

3. Ragdoll Pose

The swaying movement helps reduce tiredness by promoting relaxation and improving circulation. This pose also releases tension in the lower back and hamstrings.

• Stand with feet hip-width apart.

• Slowly bend forward at the hips, letting your upper body hang.

• Slightly bend your knees if your hamstrings feel too tight.

• Hold opposite elbows for a deeper release and sway from side to side. 

• Hold for 20–30 seconds, then slowly roll back up.

4. Cat-Cow Stretch

This dynamic movement warms up the spine and relieves back stiffness. It’s a great way to enhance spinal flexibility and mobility to prevent back pain.

• Start in a tabletop position with your hands under the shoulders and knees under the hips.

• Inhale, arch your back, and lift your chest (Cow Pose).

• Exhale, round your spine, and tuck your chin to your chest (Cat Pose).

• Repeat this 5–10 times, moving with your breath.

5. Tabletop Extension Stretch

This is a great way to stretch the spine and lengthen the limbs. It can also strengthen the core and improve balance.

• Begin in a tabletop position.

• Extend your right arm forward and your left leg back.

• Keep your core engaged and spine neutral.

• Hold for 15–20 seconds, then switch sides.

6. Child’s Pose

This pose gently stretches the back, hips, and shoulders. Holding the pose helps you relax, relieving built-up stress and tension.

• Sit back on your heels and extend your arms forward on the floor.

• Lower your forehead to the ground, keeping your hips back.

• Hold for 20–30 seconds, breathing deeply.

7. Bound Angle Forward Stretch

This pose eases tension and stiffness from staying in one position for extended hours. It also increases hip flexibility and improves blood circulation.

• Sit on the floor and bring the soles of your feet together.

• Hold your feet and gently press your knees toward the floor.

• Hinge forward slightly, keeping your back straight.

• If possible, try to touch your forehead to the mat. 

• Hold for 20–30 seconds, then slowly roll back up and release.

8. Knees to Chest Stretch

This is a great morning stretch as it can boost digestion by improving circulation. It also eases lower back tension and promotes spinal relaxation.

• Lie on your back and bring your knees toward your chest.

• Hug your legs, gently pulling them closer.

• Rock side to side for a light massage on your lower back.

• Repeat this for 1–2 minutes. 

9. Reclined Butterfly Stretch

This pose helps open up the hips and inner thighs. It encourages relaxation and relieves lower body tightness.

• Lie on your back and bring the soles of your feet together.

• Let your knees fall outward naturally.

• Place your hands on your belly or by your sides.

• Hold for 30 seconds, breathing deeply.

10. Supine Twist

The supine twist loosens the spine and relieves back tension. The gentle twist aids digestion and helps detoxify the body.

• Lie on your back and bring your right knee toward your chest.

• Slowly guide it across your body to the left.

• Extend your right arm out and look toward the right.

• Hold for 20–30 seconds, then switch sides.

How to Create a Morning Stretch Routine

Here’s how to create a routine that’s simple, effective, and sets you up for the day:

• Start with Gentle Movements: After hours of inactivity, your muscles and joints need time to warm up. Begin with slow, controlled movements to increase circulation and ease stiffness. Simple stretches and rotations are great for building flexibility and easing stiffness.

• Focus on Key Muscle Groups: Your routine should target the areas most affected by prolonged inactivity, such as:

  • Neck and shoulders – to relieve tension from sleep positions

  • Spine and lower back – to improve mobility and reduce stiffness

  • Hips and legs – to activate muscles and enhance circulation

• Hold The Stretch: Static stretching or long holds are the most effective in the morning. Aim to hold each stretch for at least 20 seconds, allowing your muscles to lengthen and relax gradually.

• Focus on Breathing: Breathing deeply while stretching enhances relaxation, improves oxygen flow, and supports muscle recovery. Inhale deeply as you stretch, and exhale as you relax into each movement.

• Make Modifications: Your routine should be adaptable. If you wake up with tight hamstrings, prioritize leg stretches. If your back feels stiff, focus on spinal mobility exercises. Pay attention to how your body responds and adjust accordingly.

• Maintain Consistency: Stretching is most beneficial when done regularly. Aim for 5-10 minutes every morning to maximize the benefits of morning stretches. 

If you’re unsure how to start or have trouble staying consistent, here are some morning yoga classes to help you out:

• Morning Meditation - Conquer Your Day

• Hatha Yoga: Start Your Day Out Right

Create a Morning Stretch Routine with Guided Sessions

It’s important to stretch deeply and correctly to get the most out of your routine. The way you stretch matters–-poor form, especially in the mornings, can limit the benefits and even lead to discomfort. That’s where guidance from a dedicated coach comes in! 

With MyYogaTeacher’s 1-on-1 sessions, you receive personalized support from certified coaches who can help you stretch safely and effectively. Whether you're looking to ease morning stiffness, improve flexibility, or simply start your day with energy, a dedicated coach can help you build a routine tailored to your needs.

Real-time guidance and feedback ensure your form and posture are correct, preventing strain and maximizing benefits. With 24/7 availability, you can start your day with a stretch—no matter when you wake up. Whether you need a quick 10-minute session or a deeper full-body stretch, a dedicated coach can guide you at a time that works best for you.

Make stretching a daily habit with the right support. Book a free 1-on-1 session today!

Frequently Asked Questions

Why should you stretch in the morning?

Stretching in the morning helps loosen up stiff muscles, improve circulation, and enhance flexibility after hours of sleep. It also boosts energy levels, reduces stress, and sets a positive tone for the day by promoting better posture, reducing tension, and improving overall mobility.

Which is the best morning stretch?

Based on your needs, there are several morning stretches that can be beneficial. Cat-Cow Stretch, Child’s Pose, and Torso Stretches are great for relieving stiffness and increasing mobility, while Backbends and Hip Rotations help improve circulation and boost energy. The best approach is a combination of stretches that target different muscle groups.