10 Minute Morning Stretch for every day | Simple routine to wake up & feel good

By rjoachim | January 15, 2024
  • Neck rolls: Slowly roll your head in a circular motion, 5 times in each direction.
  • Shoulder rolls: Roll your shoulders forward and backward 10 times each way.
  • Arm circles: Make small circles with your arms, 10 times forward and 10 times backward.

Upper body stretches (3 minutes)

  • Triceps stretch: Stand with your feet shoulder-width apart and raise your right arm overhead. Bend your elbow behind your head and grab your right elbow with your left hand. Gently pull your elbow down towards your back until you feel a stretch in your triceps. Hold for 30 seconds and repeat on the other side.Opens in a new windowgreatist.comTriceps stretch
  • Chest stretch: Stand in a doorway and place your forearms on either side of the frame at shoulder height. Lean forward until you feel a stretch in your chest. Hold for 30 seconds.Opens in a new windowwww.verywellfit.comChest stretch
  • Bicep stretch: Stand with your feet shoulder-width apart and extend your right arm out in front of you, palm facing down. Bend your elbow and bring your hand towards your shoulder, grabbing your forearm with your left hand. Gently pull your forearm towards your body until you feel a stretch in your biceps. Hold for 30 seconds and repeat on the other side.Opens in a new windowwww.verywellfit.comBicep stretch

Lower body stretches (3 minutes)

  • Quad stretch: Stand on one leg and hold onto a chair or wall for balance. Bend your other leg behind you and grab your foot with your hand. Gently pull your heel towards your buttocks until you feel a stretch in your quadriceps. Hold for 30 seconds and repeat on the other side.Opens in a new windowverywellfit.comQuad stretch
  • Hamstring stretch: Sit on the floor with both legs extended in front of you. Lean forward from your hips, reaching towards your toes. If you can’t reach your toes, grab onto your shins or calves. Hold for 30 seconds.Opens in a new windowyoga15.comHamstring stretch
  • Calf stretch: Stand facing a wall and place your hands shoulder-width apart on the wall. Step one leg back and keep your heel flat on the floor. Lean forward until you feel a stretch in your calf. Hold for 30 seconds and repeat on the other side.Opens in a new windowself.comCalf stretch

Cool-down (2 minutes)

  • Cat-cow: Start on all fours with your hands shoulder-width apart and your knees hip-width apart. As you inhale, arch your back and look up. As you exhale, round your back and tuck your chin to your chest. Repeat 10 times.Opens in a new windowwww.verywellfit.comCatcow
  • Child’s pose: Sit back on your heels with your toes together and your forehead resting on the floor. Rest your arms alongside your body with your palms facing down. Hold for 30 seconds.Opens in a new windowwww.verywellfit.comChild’s pose

This is just a sample stretch routine, and you can adjust it to fit your needs and abilities. Be sure to listen to your body and don’t push yourself too hard. If you feel any pain, stop the stretch and consult with a doctor.

I hope this helps!

Posted in Exercise & Fitness and tagged , , , ,