12 Morning Stretches That Will Boost Your Mood & Your Blood Flow

As an insomniac moonlighting as a morning person, I’ve tried more early-hour wellness practices than I care to count. Journaling, meditating, avoiding the snooze button, skipping social media, tongue scraping, cold plunging, the list goes on. But none have been as impactful (or easy to stick to) as good old-fashioned movement. Whether I have time for an in-person Pilates class or a quick flow at home, sweating, stretching and shaking off the sleep never fails to set me up for success. If you want to start your day in a better mood with more energy and fewer aches and pains, a simple stretching routine is just what the doctor ordered. Here are 12 morning stretches a certified personal trainer swears by, plus an explanation of their health benefits and some helpful modifications.

Brittany Watts is a NASM-certified personal trainer, Precision Nutrition-certified nutrition coach and head coach at Tone House, a premier athletic-based strength and conditioning facility in New York City. She first fell in love with fitness as a dancer and track and field athlete, specializing in sprinting and the high jump. Now, she focuses on strength training and mobility, hoping to motivate her clients to use movement as a tool to become the best versions of themselves. In addition to being a CPT, Watts is also certified in pre and postnatal fitness, MMA conditioning and ViPR (vitality, performance, reconditioning—a unique training system that combines functional movement with weight training).

“Stretching in the morning offers several benefits that can positively impact your day,” Watts explains. Multiple studies have shown that moving your body first thing in the morning can help improve your mood and overall energy levels. Over time and with consistency, stretching will also help increase mobility and improve your daily physical performance, whether that means an easier jog to catch your morning train or a more efficient strength training workout later in the day.

Additional benefits of starting your day with an active stretch sesh include:

• Increases flexibility: Regular morning stretching can enhance your flexibility over time, making everyday movements easier and more efficient.
• Boosts circulation: Stretching helps improve blood flow, delivering more oxygen to your muscles and brain.
• Reduces stress and tension: A morning stretch routine can relieve physical tension and stress, leading to a more relaxed and clear mind.
• Enhances mood: Stretching releases endorphins, the body's feel-good chemicals, which can improve your mood and help start your day on a positive note (no matter how busy your calendar is).
• Improves posture: Regular stretching and strengthening exercises can help correct postural imbalances by decreasing differences in body pressure distributions.
• Increases energy levels: A good stretch can wake up your muscles and mind, making you feel more refreshed and ready to tackle the day.
• Better balance and injury prevention: Long-term stretching can help improve balance, “which may contribute to a decreased incidence of falls and associated injuries,” one study says.
• Encourages mindfulness and relaxation: Taking the time to stretch—especially first thing in the morning—can help encourage relaxation by activating the parasympathetic nervous system (the network of nerves that relaxes the body after periods of stress or danger).

Muscles stretched: abdominals, hip flexors, chest and shoulders
Modifications: For additional support, place a stability ball between your back and a wall.

Step 1: Begin standing with your feet hip-width apart. Reach your arms overhead, interlocking your hands directly above your head. Shift your gaze up to the ceiling.

Step 2: Gently arch back, shifting your hips slightly forward while keeping your neck in a neutral position. Only extend as far back as your mobility allows (and be sure not to dump your weight into your lower back).

Step 3: Engage your core and glutes to lift your chest back up to the starting position and repeat. Complete 5 to 10 reps total.

Muscles stretched: hip flexors, hamstrings, calves and thoracic spine
Modifications: If your wrists are sensitive, feel free to drop down to your forearms while in the plank position.

Step 1: Begin standing with your feet hip-width apart. Forward fold your upper body down to the ground, landing on your hands. Walk your hands out to a high plank.

Step 2: Bring your right foot to the outside of your right hand and twist your torso toward your foot while lifting your right hand high above your head. Hold for a breath, then lower your arm back down to the ground and untwist your torso. Send your right foot back toward your left.

Step 3: Repeat on the opposite side. Once you’ve returned to a high plank position, walk your hands back toward your feet (keeping your legs as straight as possible) and stand, returning to the starting position. This is one rep. Complete 5 reps total.

Muscles stretched: inner thighs (adductors)
Modifications: Place a yoga mat, towel or blanket beneath your knee if dealing with sensitivity.

Step 1: Begin kneeling on all fours. Extend one leg out to the side directly in line with your hip. Your foot can be flat on the ground or at an angle resting on its side.

Step 2: From here, rock your body back, pressing your hips back and down toward your heel. You should feel a stretch through the inner thigh of the extended leg.

Step 3: Hold for a breath before pressing your hips forward, returning to a neutral position and repeat. Complete 10 reps on each side.

Muscles stretched: hips, glutes and piriformis
Modifications: If your mobility is limited, place a yoga block beneath your front knee for added support.

Step 1: Begin sitting with your right leg bent at a 90-degree angle in front of you. Bend your left leg in the opposite direction at a 90-degree angle behind you. Flex both feet to engage your leg muscles.

Step 2: Depending on your flexibility, this may already feel like a challenging stretch. If your mobility allows, lean forward slightly to deepen the stretch.

Step 3: Hold here for 30 seconds before releasing and returning to an upright seated position. Switch sides and repeat.

Muscles stretched: hamstrings, obliques and latissimus dorsi
Modifications: If your mobility is limited, put a slight bend in your extended knee.

Step 1: Begin sitting with one knee bent (sole of the foot touching the inner thigh of the opposite leg) and one leg extended out to the side.

Step 2: Sit up tall through your torso and reach out with your left hand to touch your left shin or toes. Simultaneously reach your right arm up overhead toward your extended leg, lifting and opening your chest to activate a stretch on the opposite side of the body.

Step 3: Hold here for 30 seconds, then return to the starting position. Switch sides and repeat.

Muscles stretched: hips, glutes and piriformis
Modifications: To deepen the stretch, shift your legs in the opposite direction of the glute you’re currently stretching.

Step 1: Lie down on your back with both legs extended out. Cross your left ankle over your right quad and bend your right knee, moving your foot closer toward your hips.

Step 2: If this is enough of a stretch, hold here. Otherwise, interlace your fingers behind your right thigh and gently pull in toward your chest.

Step 3: For both iterations, hold for 30 seconds before releasing and repeating on the opposite side.

Muscles stretched: lower back, obliques and thoracic spine
Modifications: Only extend as far as is comfortable.

Step 1: Begin lying flat on your back with your legs extended out in front of you. Bend your right knee and hug it in towards your chest.

Step 2: Release your bent leg slightly as you twist toward the opposite side. Keep your shoulders and upper back glued to the ground as you twist, sending you right arm out to the side to deepen the stretch.

Step 3: Hold here for 30 seconds before releasing and repeating on the opposite side.

Muscles stretched: triceps, shoulders and lower back
Modifications: To deepen the stretch, place a rolled-up towel or yoga block beneath your elbows.

Step 1: Begin kneeling on all fours. Sit back onto your heels as you lower down onto your elbows, extending your forearms up overhead. Allow your hands to rest on the back of your head, feeling a stretch through your triceps.

Step 2: Hold here for 30 seconds before returning to the starting position.

Muscles stretched: hamstrings and lower back
Modifications: For additional muscle activation, grab a lightweight dumbbell (5 to 10 pounds) and hold it between both hands behind your neck allowing it to rest on your upper shoulders.

Step 1: Begin standing with your feet hip-width apart. Place your hands behind your head with your elbows open wide.

Step 2: Keeping your knees slightly bent, hinge forward at the hips until your chest is almost parallel to the floor. Press your hips back while keeping your spine neutral and abs engaged.

Step 3: Squeeze your hamstrings and glutes to push your hips forward and rise up, returning to the starting position. This is one rep. Complete 12 reps total.

Muscles stretched: quadriceps, hamstrings, glutes and hip flexors
Modifications: For added balance, hold onto a chair or the wall with your opposite hand.

Step 1: Begin standing with your feet hip-width apart. Lift your right foot up off the ground and catch it your right hand, pulling in toward your glute for a quad stretch. Stand tall while keeping your knees close together.

Step 2: Hold here for a breath, then hinge forward until your chest is parallel to the ground, sending your bent knee back while balancing on your standing leg.

Step 3: Return to the starting position and repeat, completing 10 reps on each side.

Muscles stretched: quadriceps and hip flexors
Modifications: Place a yoga mat, towel or blanket beneath your knee if dealing with sensitivity.

Step 1: Begin kneeling with your knees hip-width apart. Lift your right leg up so that your foot is flat on the ground in front of you, knee bent a 90-degree angle.

Step 2: Lift your left foot up and catch it in your left hand, pulling it in toward your left glute. Press your hips forward to deepen the stretch in your left hip flexor.

Step 3: Hold here for 30 seconds before releasing and repeating on the opposite side.