Start the day strong: A morning stretch routine for body and mind

“I always say that you should move your body in the morning [and] get a quick stretch in. After that, the body is awake and ready for a workout,” says pro workout instructor Emily Behler.

A morning stretch routine isn’t just about muscles and mobility. It gives you back a moment before the day takes over. While it’s tempting to hit snooze when the alarm goes off, a few minutes of gentle stretching can wake you up in a way that five extra minutes of sleep rarely does.

Think of it like a reset. Even when there’s no time for a full workout, a quick morning stretch routine is still a gift: loosening tension, improving flexibility and sharpening focus. Maybe more importantly, it anchors your mindset so when the world starts demanding things of you, you’ve already shown up for yourself.

Here’s how to start strong by moving with intention.

Waking up with easy, gentle stretches benefits anyone — whether you’re in post-marathon recovery, in the middle of a training block or taking a moment for mindfulness before work. Here’s what good morning stretches can do:

- Reduce stress: Breathing relaxes, while stretching calms the body and quiets the mind. - Improve mood: Gentle movement can help release endorphins and shift your outlook. - Sharpen focus: Paying attention to your stretches builds clarity for the day. - Increase energy: Circulation improves, giving you a natural lift. - Relieve tension: Morning stretches relieve tension and soreness, whether from workouts or sleep. - Improve posture and flexibility: Regular stretching helps you move better and reduce the risk of injury.

Whatever the day holds, a few minutes of stretching gives you a physical, mental and emotional boost.

Getting out of bed is the hardest part. But a morning stretch routine doesn’t have to feel rushed or rigid. It’s a way to ground yourself before the day starts moving.

On Ambassador, runner and fitness trainer, Evie Venables uses her stretch routine as a whole-body practice. She moves through all planes of motion – twists, bends, and folds.

“I focus on areas that feel tight or need extra love – usually my quads, hamstrings, and hips (thanks to running,” she says. “But whatever the focus, the goal is always the same: to leave feeling better than when I started.”

Take a moment to sit up, breathe and center your thoughts. Then ease into movement. This full-body morning stretch routine is simple and equipment-free.

1. Cat-cow stretch

Wake up your spine with a gentle ripple. Cat-cow reconnects you to your breath and shakes off any stiffness from your sleep.

Start on all fours. Take a deep breath as you drop your belly, lift your chest and send your gaze upward. Exhale as you round your spine toward the ceiling, drawing your chin to your chest.

Flow slowly between the two. Match the movement to your breath. Don’t worry too much about the shape and tune into the rhythm of your body.

2. Neck rolls

Ease tension where you feel it first. Neck rolls release stiffness and set a calmer tone to the day.

Drop your chin to your chest, then slowly roll your head from side to side — no need to force it. Let gravity guide the motion.

Do five to 10 in each direction, sitting or standing. Go as slow as you like. This stretch is about listening in, not pushing through.

3. Standing side stretch 

Open up the space you often forget about: your sides.

Stand with feet hip-width apart. Raise one arm overhead and lean gently to the opposite side. Come back to center, then switch.

Move slow. Don’t overreach. Exhale as you bend, inhale as you rise.

4. Chest opener

From hunching over a laptop to tightness from a gym session, a chest opener helps counteract forward hunching.  

Stand tall with your shoulders relaxed. Interlace your hands behind your back and gently raise your arms as you open through the chest.

Keep the movement light, the spine long, and the breath steady. It’s a simple way to release tightness and invite more space in your body.

5. Spinal twist

Unwind before the day winds you up. This stretch can relieve stress and anxiety and improve your posture by engaging your core.

Lie on your back with your knees bent and arms stretched out in a “T”. Drop your knees to one side while keeping your shoulders flat.

Breathe into the stretch, then return to the center and switch sides — a simple way to reset posture and release tension.

6. Seated forward fold

A stretch that doubles as a pause button.

Sit tall with legs straight in front. Inhale to lift your chest, exhale to fold forward and reach toward your feet.

Don’t force it. Reach as far as feels good. Stay, breathe and let the stretch give you a moment of calm.

7. Hip flexor stretch

Open up the hips that carry you through runs, rides, tennis workouts or long days at the desk.

From a kneeling position, keep your back straight and gently push your hips forward.

Hold for a breath or two, then switch sides. A small move that has a big payoff in flexibility and mobility.

8. Knee-to-chest stretch

Bring it back to basics. This stretch eases the lower back, hips and glutes.

Clasp one knee and pull it toward your chest. If you’re lying on the floor, keep your lower back flat. Or, if you’re standing, engage your core for balance.

Hold, breathe, switch. It’s simple but grounding and effective.

9. Calf stretch

Loosen up the muscles that do the heavy lifting every step you take.

Stand facing a wall, toes pressed against it, heel on the ground. Lean forward until you feel the stretch in your calf.

Hold, switch legs, repeat. Your future runs will thank you.

10. Child’s pose

Finally, end on a note of ease.

Start on all fours, then bring your knees wide, big toes together. Lower your torso and rest your forehead on the floor (or a blanket).

Arms can stretch forward or relax at your sides. Breathe deeply and let this pose carry you into the rest of your day.

This routine is a starting point, not a rulebook. The real win is finding what works for your body, schedule and mornings. Maybe it’s all 10 stretches, or just one or two. The best morning stretches depend on your training program, injuries and how you feel.

Venables advises, “Think about the kind of person you want to be as you get older. How do you want to move? What activities or sports do you still want to be doing? How much pain do you want to be in? That’s what motivates me.”

Look out for your future self, and roll out the mat, even for a few minutes. The more attention you give each stretch, the more you’ll learn what your body truly needs.

A morning stretch routine doesn’t have to be long or complicated. Just a few minutes at the start of each day can reset your focus and set a steadier tone for what’s ahead. Whether that leads into a morning workout or a quiet start, the energy carries through the day. And with training apparel designed for movement, it’s easy to keep that rhythm going.