Start Your Day With These Morning Stretches

Posted on July 8th, 2020 by Orthopaedic Specialty Group

Ahh, good morning! Wake up your body after getting out of bed by stretching and getting those muscles ready to keep up with you during your busy day. There are several different stretches you can do every morning for different muscle groups that will leave you refreshed and energized.

Give these easy stretches a try:

Lower Back

The seated lumbar flexion exercise is easy and effective if you want to stretch your lower back.

  1. Sit at the edge of your bed with your feet flat on the floor
  2. Bend forward, reaching your hands as close to the floor as you can
  3. Arch your back and hold the position for 10 seconds
  4. Return to the seated position and repeat 5 times

Be careful and don’t perform this stretch if you have a herniated or bulging disc in your spine. 

Upper Back and Shoulders

The overhead shoulder stretch helps keep your shoulders and rotator cuffs flexible.

  1. Stand up straight
  2. Interlock your fingers with you palms facing down
  3. Raise your hand above your head with palms now facing upwards
  4. Reach your arms up as high as possible and hold for 10 seconds
  5. Return to a standing position and repeat 5 more times


Give your neck increased mobility with the neck rotation stretch.

  1. Sit on the edge of your bed with your feet flat on the floor
  2. Rotate your neck in circles making sure that your ears touch your shoulders as you go around
  3. Rotate slowly in each direction 5 times


This standing quad stretch helps to work out the muscles in the front of your thighs.

  1. Stand up straight and hold onto something stationary and stable
  2. Bend one knee up and grab your ankle with the hand on the same side
  3. Hold that stretch for 15 seconds
  4. Repeat 3 times for each leg


This calf stretch helps work out the muscles in the back, lower part of your leg.

  1. Stand up and place your hands flat against a wall in front of you for support
  2. Step one leg back, while keeping the other knee slightly bent
  3. Gently push the heel of your foot towards the floor and hold for 10 seconds
  4. Repeat 3 times for each leg

Remember to listen to your body when you get up and don’t do any stretches for an area of your body that you have injured or are feeling pain. Consult with a doctor if you have any concerns.

Orthopaedic Care in Connecticut

If you have body pain that you are ready to get rid of, call Orthopaedic Specialty Group at (203) 337-2600 for expert care and help.