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Stretching in the morning awakens your body, eases stiffness, and primes you for a positive, energized day.

By: Amber Yang

Many of us wake up feeling stiff and sore. Our backs may feel tight, our necks and shoulders tense, and even simple movements—such as bending forward or turning your head—don’t come easily.

Morning tightness isn’t necessarily a sign of aging. It’s a natural response to staying in one position for hours during sleep. While we rest, our muscles and joints remain relatively inactive and haven’t fully “woken up.” Jumping straight into daily activities can increase discomfort and raise the risk of strains or injuries.

Allow Your Body to Wake Up Slowly

Rather than pushing yourself into daily activity right away, it’s better to start with some gentle stretches. Gentle movement gives your body a smooth transition from rest to action.

These stretches don’t need to be intense or take long, but they help increase blood flow, gently activate your muscles, and restore joint mobility. As your body gradually opens up, you’ll feel looser and more comfortable—and your energy and mental clarity will naturally improve as well.

Here’s a set of simple morning stretches I’ve designed for this purpose. The routine takes about 12 minutes and helps release overnight stiffness, leaving your body refreshed, light, and ready to take on the day.

12 Morning Stretches to Relieve Stiffness

1. Lifting, Sinking, Containing, Extending

Inspired by the foundational body movements of classical Chinese dance, the lifting, sinking, containing, extending (also called ti chen han tian) exercise gently mobilizes the entire spine and awakens the core.

Step 1: Sit upright with your hands resting on your knees.

Step 2: As you exhale, tilt your pelvis backward, then let the sacrum, followed by the lumbar (lower) spine, and finally the thoracic (middle) spine drop section by section, one vertebra at a time, until the cervical (upper) spine sinks and your head naturally lowers.

Step 3: Grasp your knees with both hands and shift your center of gravity slightly backward, creating the sensation that you would fall backward if you let go, while gently lengthening the entire back.

Step 4: As you inhale, bring the pelvis back to neutral, while simultaneously lifting the sacrum, then the lumbar spine, and finally, the thoracic spine section by section, one vertebra at a time, until the cervical spine rises and your head lifts, returning to an upright seated posture.

Step 5: Lean your body forward, feeling your shoulder blades press forward. Then, squeeze your shoulder blades backward to stretch, and when you can’t push them further, return to an upright seated position.

2. Lateral Shift

Lateral shift (pang yi) also stems from the foundational body‑movement principles of classical Chinese dance, and is well‑suited for loosening a stiff spine.

Step 1: Sit upright with your hands resting on your knees.

Step 2: Shift your lower back to the right in a horizontal glide, allowing your shoulders to move sideways to the right in the same plane; hold for a few seconds, then return to center.

Step 3: Shift your lower back to the left in a horizontal glide, allowing your shoulders to move sideways to the left in the same plane; hold for a few seconds, then return to center.

3. Mermaid Stretch to Puppy Pose

Step 1: Start on all fours, with your hands directly under your shoulders and your knees under your hips. Keep your back flat and gaze toward the floor.

Step 2: Keep your legs in place and stretch your arms forward, lowering your upper body toward the floor. Press your chest as close to the mat as possible and hold for a few seconds.

Step 3: Fold your body forward completely, then press into the floor with your hands to lift your upper body. Tilt your head back and look upward, holding for a few seconds.

4. Open Book

Step 1: Lie on your right side on a mat. Stack and bend both knees to about 90 degrees. Extend both arms straight out in front of your chest with your palms together.

Step 2: Keep your legs and right arm still. Move your left arm in an arc overhead, opening it to the left, allowing your thoracic spine to rotate until your left hand touches the floor. Hold for a few seconds.

Step 3: Then rotate your legs and right arm together toward the left, turning your body so you are lying on your left side.

Step 4: Keep your legs and left arm still. Move your right arm in an arc overhead, opening it to the right, rotating your thoracic spine until your right hand touches the floor. Hold for a few seconds.

Step 5: Rotate your left arm and legs together back to the right side, returning to the starting position. Alternate sides.

5. Low Back Stretches

Step 1: Lie face down with both hands on the floor.

Step 2: Press your right hand into the floor as you step back with your right foot, initiating a rotation. Hold for a few seconds, then return to the center.

Step 3: Press your left hand into the floor as you step back with your left foot and rotate your body. Hold for a few seconds, then return to the center. Alternate sides.

6. Cat-Cow Pose

Step 1: Begin on all fours in a tabletop position.

Step 2: Tighten your abdomen and tilt your pelvis backward. Then, sequentially arch your sacrum, lumbar spine, and thoracic spine upward, rounding the back. Tuck your chin toward your chest and gaze at your belly button, feeling the stretch along your back.

Step 3: Relax your abdomen and let it sink as you tilt your pelvis forward. Sequentially lower your sacrum, lumbar spine, and thoracic spine. Open your chest forward and look straight ahead.

7. Arm Stretches

Step 1: Sit upright. Extend your left arm straight forward at shoulder height. Bend your right arm and hook it around your left arm, pulling it toward your right side to stretch the left upper body.

Step 2: Sit upright. Extend your right arm straight forward at shoulder height. Bend your left arm and hook it around your right arm, pulling it toward your left side to stretch the right upper body.

8. Downward Dog

Step 1: Start in a high plank position with your hands and toes on the floor. Place your wrists directly under your shoulders, keep your arms straight, and align your shoulders, hips, and legs in a straight line. Engage your core.

Step 2: Press your hands down and lift your hips, raising your tailbone toward the ceiling so your body forms an inverted “V.” Keep your feet grounded with toes slightly turned inward, lengthen your spine, and relax your neck, letting your head hang between your arms. If your legs are tight, you can lift your heels slightly and bend your knees.

Note: People with high blood pressure should practice this pose with caution.

9. Lizard Pose–Left

Step 1: Start from a tabletop position (all fours). Step your left foot forward in a large step, placing it outside your left hand.

Step 2: Keep your right knee on the mat with the back of your lower leg resting on the mat. Sink your hips down. You can place your elbows on the mat to deepen the stretch. After a few seconds, bend your right knee and grasp your right ankle with your right hand, drawing your foot toward your glute. Alternate between the lizard and the quad stretch.

10. Pigeon Pose–Left

Step 1: Start from a tabletop position (all fours). Bend your left knee and place it behind your left wrist, with your left heel near the front of your right pelvis.

Step 2: Extend your right leg straight back, keeping the top of your foot on the floor and toes pointing backward. Ensure your pelvis stays parallel to the floor, avoiding tilting to either side.

Step 3: Engage your core and place your hands on the mat, keeping your upper body upright and looking upward. Hold for a few seconds. Slowly lean forward to deepen the stretch in your hips and glutes. Hold for a few seconds.

11. Lizard Pose–Right

Step 1: Start from a tabletop position (all fours). Step your right foot forward in a large step, placing it outside your right hand.

Step 2: Keep your left knee on the floor with the back of your lower leg resting on the mat. Sink your hips down. You can place your elbows on the mat to deepen the stretch. After a few seconds, bend your left knee and grasp your left ankle with your left hand, drawing your foot toward your glute. Alternate between the lizard and the quad stretch.

12. Pigeon Pose–Right

Step 1: Start from a tabletop position (all fours). Bend your right knee and place it behind your right wrist, with your right heel near the front of your left pelvis.

Step 2: Extend your left leg straight back, keeping the top of your foot on the mat and toes pointing backward. Ensure your pelvis stays parallel to the floor, avoiding tilting to either side.

Step 3: Engage your core and place your hands on the floor, keeping your upper body upright and looking upward. Hold for a few seconds. Slowly lean forward to deepen the stretch in your hips and glutes. Hold for a few seconds.

(TheEpochTimes.com)