10 Morning Stretches You Should Do Everyday To Be More Flexible

Side stretch

Good For:
Releasing tension in the lower back and stretching the glutes.

Instructions:

1. Lie on your back with knees bent.
2. Hug both knees towards your chest, keeping your lower back on the floor. Hold for 15–30 seconds.

Bonus Form Tip:
Make sure to keep your lower back pressed against the floor to avoid any unnecessary strain. If you feel discomfort in your lower back, ease the pull or try the stretch with one knee at a time.

Good For:
Easing tightness in the upper back and shoulder blades.

Instructions:

1. Sit or stand with arms extended in front of you.
2. Clasp your hands and round your upper back, pushing your arms forward. Hold for 15–30 seconds.

Bonus Form Tip:
To deepen the stretch, focus on gently drawing your shoulder blades apart while reaching forward. Avoid arching your lower back during the stretch to ensure the focus remains on your upper back.

Good For:
Stretching the quadriceps and hip flexors, especially after long periods of sitting.

Instructions:

1. Stand on one leg and bring the other foot towards your glutes, holding your ankle with your hand.
2. Keep your knees close and hold for 15–30 seconds. Repeat on the other side.

Bonus Form Tip:
Engage your core to keep your balance and avoid arching your back. If you’re having trouble balancing, you can hold onto a wall or chair with your free hand to maintain stability throughout the stretch.

Good For:
Loosening up tight muscles in the arms and shoulders.

Instructions:

1. Extend one arm across your chest.
2. Use the opposite hand to gently pull the arm closer. Hold for 15–30 seconds, then switch sides.

Bonus Form Tip:
To avoid straining the shoulder, make sure to keep your extended arm parallel to the floor and avoid twisting your torso. Engage your core to maintain good posture while stretching.

Good For:
Improving spine mobility and reducing back tension.

Instructions:

1. Sit with legs extended in front of you.
2. Bend one knee and cross it over the other leg. Twist your torso towards the bent knee. Hold for 15–30 seconds, then switch sides.

Bonus Form Tip:
As you twist, focus on keeping your spine long and tall, rather than rounding your back. Keep your chest open and shoulders relaxed to deepen the stretch while avoiding strain in the lower back.

Good For:
Stretching the lower back and opening the chest.

Instructions:

1. Lie face down with palms on the floor under your shoulders.
2. Press into your hands to lift your chest, keeping elbows close to your body. Hold for 15–30 seconds.

Bonus Form Tip:
To avoid overextending your lower back, keep your pelvis in contact with the floor. Focus on lifting your chest and extending through the spine rather than pushing your hips forward. This will prevent unnecessary strain on your lumbar area.

Good For:
Lengthening tight hip flexors, especially beneficial after sitting.

Instructions:

1. Kneel with one foot forward, forming a 90-degree angle.
2. Shift your weight forward to feel a stretch in the hip of the back leg. Hold for 15–30 seconds, then switch sides.

Bonus Form Tip:
Ensure that your pelvis is tilted slightly forward by engaging your glutes. This helps to properly align the hips and avoid putting excessive pressure on the lower back.

Good For:
Stretching the front thigh muscles, helping with mobility and recovery.

Instructions:

1. Stand on one leg and hold the opposite ankle, bringing your heel towards your glutes.
2. Keep knees together and hold for 15–30 seconds. Switch sides.

Bonus Form Tip:
To deepen the stretch, engage your core and gently push your hips forward. This will increase the stretch in the front of your thigh and also help protect your lower back by maintaining a neutral spine.

Good For:
Improving ankle flexibility and circulation.

Instructions:

1. Sit or stand and extend one leg.
2. Rotate your ankle in one direction for 10–15 circles, then switch directions. Repeat on the other ankle.

Bonus Form Tip:
Keep your leg relaxed while doing the ankle circles, and avoid tensing your muscles. Try to make the circles as wide as possible without straining your ankle. The deeper the circle, the more effective the stretch.

Good For:
Opening up the chest and counteracting forward shoulder posture.

Instructions:

1. Stand with feet hip-width apart and clasp your hands behind your back.
2. Straighten your arms and lift your chest as you gently squeeze your shoulder blades. Hold for 15–30 seconds.

Bonus Form Tip:
Keep your core engaged and avoid arching your lower back excessively. If you feel discomfort in your lower back, engage your glutes and gently squeeze your abdominals to protect the spine.

Good For:
Stretching the hamstrings and lower back.

Instructions:

1. Stand with feet hip-width apart and slowly hinge forward from your hips, reaching towards the floor.
2. Hold for 15–30 seconds, then rise slowly.

Bonus Form Tip:
Engage your core while bending forward to prevent straining your lower back. Keep your chest open and your gaze directed toward your knees to avoid rounding the back. If your hands don’t reach the floor, use blocks or place them on your shins to maintain proper form.

Good For:

Easing shoulder tension, especially after prolonged use of a computer or mobile devices.

Instructions:

1. Reach one arm across your body at shoulder level.
2. Use your opposite hand to hold it close, feeling a stretch in the shoulder.
3. Hold for 15-30 seconds, then switch arms.

Bonus Form Tip:

Ensure your body remains straight and avoid twisting your torso during the stretch. Keep your shoulder blades relaxed and down, away from your ears, to avoid any unnecessary strain.

Good For:
Lengthening tight hamstrings, enhancing flexibility.

Instructions:

1. Sit with one leg extended and the other bent.
2. Lean forward from your hips over the extended leg. Hold for 15–30 seconds, then switch legs.

Bonus Form Tip:
When performing this stretch, avoid rounding your back. Focus on hinging at your hips to stretch your hamstrings effectively, rather than just reaching forward with your hands. This helps to prevent strain in your lower back.