The 5 Best Morning Stretches to Boost Your Energy and Ease Tension

It’s late January—the time of year when the shine of New Year’s resolutions begins to dull for many of us. The ambitious goals we set just weeks ago can feel out of reach, leaving us wondering how to regain that sense of purpose. But here’s the truth: lasting change doesn’t have to come from massive overhauls. Instead, it’s the small, intentional habits that are easier to sustain and make a real difference in how we feel day-to-day.

One of the simplest yet most impactful habits to incorporate? Morning stretches. Starting your day with a gentle routine doesn’t just feel good—it sets a tone of mindfulness and care that ripples through the hours ahead. Stretching promotes circulation, reduces tension from hours spent at a desk, and offers a moment of calm before the day’s demands take over. In short? Stretching is a powerful practice for both body and mind.

Featured image by Michelle Nash.

The Best Morning Stretches to Boost Your Energy and Ease Tension

If you’re looking for a routine that’s easy to adopt and doesn’t require more than a little space in your bedroom or on your living room floor, we’ve curated the best morning stretches to try today. These moves are beginner-friendly and take just a few minutes but leave you feeling refreshed and aligned. Whether you’re reigniting your New Year’s intention or simply looking to add more ease to your mornings, this routine is your new go-to. Let’s dive in.

1. Ease Back Tension with Knees-to-Chest

Targets: Lower back and pelvic stabilization

This therapeutic stretch can be done right in bed, making it the perfect gentle way to start your morning. By pulling your knees into your chest, you’ll encourage blood flow to vital organs and reduce bloating while stabilizing the lower back. Many consider it one of the most soothing stretches for relieving tension and starting the day with ease.

• Lie on your back and pull your knees into your chest.
• Hold for 15 seconds, breathing deeply.
• Repeat 2-3 times.

Benefits: Encourages blood flow, relieves bloating, and stabilizes the lower back.

2. Start Strong with Glute Bridges

Targets: Hips and hip flexors

Counteract the effects of sitting with this energizing move that activates and strengthens your lower body. By targeting your hips and hip flexors, this stretch helps combat stiffness caused by prolonged sitting while also engaging your core. A quick 30 seconds of glute bridges can wake up your muscles and leave you feeling more mobile and ready to take on the day.

• Lie on your back with knees bent and feet flat, hip-width apart.
• Push through your heels, squeezing glutes and abs to lift your hips.
• Hold briefly, then lower and repeat for 30 seconds.

Benefits: Improves hip mobility, strengthens your core, and boosts energy.

3. Wake Up Your Spine with Cat-Cow

Targets: Spine, hips, neck, and core

Start your day with this dynamic, feel-good stretch that gently awakens your body. The flowing motion of Cat-Cow stretches the spine, hips, and neck while promoting flexibility and improving posture. With just 30 seconds of movement, you’ll ease away tension and prepare your body for the day ahead.

• Start on all fours, shoulders over wrists and hips over knees.
• Inhale, arching your back and lifting your head.
• Exhale, rounding your back and tucking your chin.
• Repeat for 30 seconds.

Benefits: Enhances posture, alleviates back and neck tension, and promotes flexibility.

4. Realign with a Gentle Neck Stretch

Targets: Neck and upper shoulders

Ease stiffness and reset your alignment with this quick yet powerful stretch. This movement targets tension in your neck and shoulders, making it an ideal way to counteract discomfort from sleeping in awkward positions. Incorporating this stretch into your morning routine can help improve posture and promote a sense of calm to start your day.

• Tilt your right ear toward your right shoulder.
• Use your right hand to gently pull your head for a deeper stretch.
• Hold for 15 seconds, then switch sides.

Benefits: Reduces neck tension, improves mobility, and promotes relaxation.

5. Release and Reset with a Standing Forward Bend

Targets: Hamstrings, hips, and lower back

Soothe tension and energize your body with this rejuvenating stretch. Standing Forward Bend promotes relaxation, relieves back tension, and boosts confidence for the day ahead.

• Stand with feet slightly apart and inhale deeply.
• Exhale, hinging at your hips and folding forward.
• Let your head and arms hang, gently swaying or nodding your head.
• Hold for five breaths, then roll up slowly.
• Finish in Mountain Pose: stand tall, roll your shoulders back, and extend your neck.

Benefits: Relieves back tension, promotes relaxation, and boosts confidence.

Why Stretching in the Morning Works

Morning stretches improve circulation, reduce muscle stiffness, and set a positive tone for the day. Taking even five minutes to move your body can ease tension built up overnight and help you start the day feeling grounded and energized. These intentional moments of movement aren’t just about flexibility—they’re a simple act of self-care that can ripple through your day, supporting both your physical and mental well-being. Why not give it a try tomorrow? You might just find it’s the best way to begin your morning.