30Min Morning Exercise Workout (Stretching and Flexibility)

By rjoachim | December 27, 2023
  • Gentle cardio: Start with 5 minutes of light cardio to get your blood flowing and your muscles warm. This could be brisk walking, jogging in place, or jumping jacks.Opens in a new windowwww.popsugar.comjumping jacks exercise

Dynamic stretches (10 minutes)

  • Arm circles: Make 10 small forward circles with each arm, then 10 backward circles.Opens in a new windowwww.spotebi.comarm circles exercise
  • Torso twists: Stand with your feet shoulder-width apart and your hands on your hips. Twist your torso slowly from side to side, 10 times in each direction.Opens in a new windowwww.skimble.comtorso twists exercise
  • Leg swings: Stand on one leg and swing the other leg forward and backward 10 times. Repeat on the other side.Opens in a new windowwww.spotebi.comleg swings exercise
  • High knees: Run in place, bringing your knees as high as you can, for 30 seconds.

Static stretches (20 minutes)

Hold each stretch for 30 seconds to 1 minute, breathing deeply and slowly. Don’t bounce.

  • Neck rolls: Slowly roll your head in a circle, 5 times in each direction.Opens in a new windowspotebi.comneck rolls exercise
  • Shoulder rolls: Roll your shoulders forward 10 times, then backward 10 times.Opens in a new windowwww.spotebi.comshoulder rolls exercise
  • Triceps stretch: Raise one arm overhead, bend your elbow behind your head, and grab your elbow with your other hand. Gently pull your elbow down towards your back until you feel a stretch in your triceps. Repeat on the other side.Opens in a new windowwww.spotebi.comtriceps stretch exercise
  • 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.Opens in a new windowwww.spotebi.comchest stretch exercise
  • Hamstring stretch: Sit on the floor with your legs straight out in front of you. Lean forward from your hips, reaching for your toes. If you can’t reach your toes, don’t worry, just reach as far as you comfortably can.Opens in a new windowwww.shape.comhamstring stretch exercise
  • Quad stretch: Hold onto a chair or wall for balance. Stand on one leg and bend your other leg behind you, grabbing your foot or ankle. Pull your heel up towards your buttocks until you feel a stretch in your quadriceps. Repeat on the other side.Opens in a new windowmyrehabconnection.comquad stretch exercise
  • Calf stretch: Lean against a wall with your hands shoulder-height on the wall and one leg forward with the other leg back. Keep your heel on the floor and press your front knee forward until you feel a stretch in your calf. Repeat on the other side.Opens in a new windowgoodexerciseguide.comcalf stretch exercise
  • Butterfly stretch: Sit on the floor with the soles of your feet together and your knees bent out to the sides. Gently press your knees down towards the floor until you feel a stretch in your inner thighs.

Cool-down (5 minutes)

  • Gentle stretches: Repeat some of the static stretches you did earlier, or hold some gentle yoga poses for a few minutes.

Tips:

  • Listen to your body and don’t push yourself too hard. If you feel any pain, stop the stretch.
  • Breathe deeply and slowly throughout the workout.
  • It’s best to do this routine 2-3 times per week.

Here are some additional resources you may find helpful:

I hope this helps!

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