Waking up early, especially on a work day is tough: you barely open your eyes and yearn to press the snooze button. And when you do, it won’t help you refresh yourself as noted in research that snoozing is more harmful than good..
One thing that isn’t on the harmful list of habits in the morning is stretching – the first thing we often do once we push away from our beds, yawning and rubbing our eyes. It seems like stretching is one of the essential rituals that causes you to prepare for the rest of the day.
Raising your arms to the ceiling can help to stretch your back and neck. You look up and then down, understanding that it’s high time you started your day. No wonder stretching is so profound and simple at the same time.
Aside from being a common practice, there is a wide pool of scientifically-based evidence citing stretching as a top-notch activity for early birds. Today we’re going to go deeper into the morning stretching routine – what are the benefits of stretching in the morning?
In the end, you’ll find the 8 easy beginner-friendly stretching moves to liven up your morning routine.
Stretching after we wake up is good for a majority of people. Interestingly, we often stretch out “instinctively” moving our bodies from side to side.
This act has an official title – pandiculation – involuntary stretching of soft tissues, which occurs in most animal species and human beings (7). It happens because during sleep we don’t move our bodies much and then when awake we feel the need to stretch to increase the blood flow and oxygen to our muscles, which helps the body wake up.
This, in turn, makes our body more flexible and ready for complex movement.
Whether or not you’re dealing with Static Vs Dynamic Stretching, the key here is your consistency and not the timing itself. The American College of Sports and Medicine recommends stretching at least two to three times a week (8).
This article recommends that adults should hold a static stretch for 10 to 30 seconds while older adults should aim for 30 to 60 seconds.
Do what works for you as long as you’re capable of perpetuating the routine. If it’s five minutes per day three times a week – great, if it’s 15 minutes daily – also fine.
Consistency along with your proper form, technique and breathing is vital.
In addition, the timing of stretching may also depend on your further activities. If you’re preparing yourself for a long run, then dynamic quick stretches may be ideal for you.
If you’re using them as a cool-down after an exercise, then holding longer static stretches takes the win here.
Remember one thing: starting your day with morning stretches should not involve difficult poses, especially when you’re a beginner. Try not to overstretch your body and do what feels good to you. In this case, listening to your body is another pro tip.
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Yes, whether it’s stretching in the morning or at night, you cause your body to wake up by invigorating your stiff muscles. Integrating at least 5 minutes of stretching every morning offers powerful health benefits which you may notice after a couple of weeks.
You literally prepare your body for future movements and have an increased ability to boost your chances of waking up faster.
We have collected the 9 essential stretching benefits for you of stretching not only in the morning but at any part of the day
Now let’s take a closer look at all the benefits:
If you stretch regularly, you might improve your ability to move your joints through their full range of motion, allowing greater comfort and efficiency in physical activities.
Research indicates that both static stretching (holding the stretch for a prolonged period of time) and dynamic stretching (actively stretching to increase the range of motion and prepare for a fast paced movement or exercise), may help extend the range of motion, promoting performance by increasing muscle pliability and alleviating stiffness (2).
According to research, stretching is one of the most effective ways to enhance flexibility (3). This is beneficial to your overall well-being as good flexibility allows you to perform better not only at the gym but also deal with your daily activities easily.
This applies to sitting, standing, walking, lifting, etc.
A recent study reports that an active stretching routine helps ease lower back pain (10).
Now, more about the study: participants were assigned to 1 of 3 groups.
Two groups had to perform 12 weekly 75-minute classes of either yoga (92 participants) or stretching exercises supervised by a licensed physical therapist.
The researchers found that the effectiveness of stretching was similar to yoga at 6 weeks, 3 months, and 6 months. Additionally, yoga and stretching participants reduced their medication use for back pain. Those who took yoga or stretching classes also had better back functioning to perform daily tasks. This shows that stretching in any form will have benefits for the body.
One research finding suggests that stretching could be an elixir for better mood and cognitive performance, helping people feel calmer and more focused on the tasks (5). Hence, instead of scrolling on the phone between your working hours to relax, try stretching and see how beneficial it could be for an upcoming task that you are about to start working on.
It’s no rocket science that with better flexibility you can perform better at the gym or other sports you like. Since stretching prepares your muscles for movements and improves flexibility, it perpetuates a decreased likelihood of injury while doing physical activities which can then catalyze increased performance in that activity.
Read more: This Stretching Calisthenics Routine Will Have You Loose and Limber for Your Next Workout
As we don’t move much during our sleep, our heart rate decreases and blood pressure falls. When you wake up and stretch, you help your body increase blood flow to muscles, which boosts oxygen levels and provides your muscles with essential nutrients.
Stretching is a great metabolic waste remover, as it helps remove uric acid, carbon dioxide, and ammonia (1).
Out of many benefits of stretching everyday, this one is arguably the most desirable as poor posture leads to back pain, especially in those who sit at their desks during working hours or follow a sedentary lifestyle.
Research shows that regular stretching helps strengthen the affected muscle groups and improve posture (4).
When we’re stressed, we may end up with tightened and tense muscles which leads to pain, especially in the neck, shoulders, back, and head. Stretching movements can help loosen muscles in response to stress and even aid your body’s ability to recover from stress (1).
Yes, the benefits of stretching everyday will offer a number of benefits, from improved flexibility to better posture.
Many people check their phones as they wake up, which can be thought to be an effective way to refresh themselves. Yet, scrolling your phone in the morning may be harmful, whereas substituting that with stretching is a great alternative you can choose each and every day.
You may choose Static Stretches, dynamic, or Wall Stretches. You can help your body relieve the stiffness and be more prepared for daily activities.
To your attention, we have piled 8 powerful and easy stretching movements you can experiment with in your mornings (6). Spare 5 to 10 minutes for this and you will do your body a huge favor.
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Adults on average should spend at least 60 seconds per stretching exercise. For example, if you are able to hold one pose for 10 to 15 seconds and then repeat it on the other side, this will then count as 20 to 30 seconds. Finally repeat this same process 1 more time for the 30 second hold or 2 more times for the 20 second hold and that will get you to 60 seconds total (9).
However, if you can hold a stretch longer or narrow it down to shorter sessions, that can be effective too.
Essentially, you need to focus on how your body feels and be sure to stay consistent with stretching. Try to stretch in the morning for a whole month. Even after the first week you could observe positive changes in your body.
Read more: Somatic Stretching – Build Your Body Awareness Through a Soothing Motion
If you don’t stretch after waking up, this could potentially cause your muscles to stay tense and stiff. This consequently leads to a decrease in the pliability of your muscles, which would make it challenging for them to properly extend to their full range of motion. If your muscles are weak and not pliable, you elevate your chances of muscle damage and strains.
Still, if you’re not the early bird who wants to stretch in the morning, try to simply move your body by walking on the spot faster, doing jumping jacks, or other engaging activities that would help prevent muscle weakness.
People who stretch in the morning help their bodies prepare for the upcoming day and perform daily activities more effectively and easily: they can improve their flexibility, enhance their range of motion, get a better posture, reduce lower back pain, and boost their mood and cognitive functioning.
On top of that, they can increase their blood flow to the muscles, relieve stress, and enhance their physical performance.
Morning is one of the best times to stretch out since your muscles tend to get stiffer during the night because of the lack of movement. Stretching in the morning for at least 5 minutes a day is an effective ritual to invigorate your body and perform better during the day.
Yet, if morning is not a suitable time for you, you can choose any other period of the day, since the key here is consistency which over time can turn into a positive habit and further turn into your new daily routine.
Prolonged stretching can make you tired. Therefore, beginners should aim for shorter stretching sessions, for about 5 to 10 minutes. Yet, in some cases, we stretch when we are tired – this can help us regain power a bit and move on with our tasks.
Stretching is a great habit everyone can integrate into their morning routine but what are the benefits of stretching in the morning?
Today we have brought out 9 major benefits of daily morning stretches. They involve an increased range of motion, enhanced flexibility, lowered back pain, improved mood and focus, better physical performance, increased blood flow, better posture, and stress relief.
On top of that, you have learned the 8 simple stretching movements to spice up your morning routine.
The length of stretching exercises is individual. Preferably you should spend 60 seconds per exercise. That said, with any exercise please be aware of your body and what your limitations are. Additionally, contact a medical professional to be sure that your body will be able to complete exercise or stretching without any harmful consequences.
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