The Five Stretches You Should Be Doing Every Morning

Hey Angels and Alphas,

Starting your day with a quick, effective stretching routine can make a huge difference in how you feel throughout the day. Rather than just leaping out of bed and rushing into your routine, dedicating a few minutes to five key stretches can help you feel more energized and flexible. This simple morning routine takes only about three to four minutes and can leave you feeling younger, more mobile, and ready to take on the day.

Here’s a breakdown of the five essential stretches to kickstart your morning:

1. Bridge and Reach Over

This stretch targets your glutes and thoracic spine. To perform it, lie on your back with your knees bent and feet flat on the floor. Push your hips up into a bridge position, engaging your glutes. At the same time, take one arm and reach over the opposite shoulder. This not only wakes up your glutes but also promotes rotation in your upper spine, an area often neglected. Perform 5–6 repetitions on each side.

2. QL (Quadratus Lumborum) Stretch

Many people suffer from tightness and discomfort in their lower back, often due to tight QL muscles. This stretch helps alleviate that tension. Start on your hands and knees, then drop one leg back and let your hips rotate towards the floor. With your arms posted, reach towards your back foot. This deep stretch targets the muscles on the side of your lower back. Hold each side for about 10–15 seconds, and repeat 2–3 times per side.

3. Deep Squat with Rotation

A deep squat not only opens up the hips but also gives your groin and adductors a good stretch. To get into this position, squat down with your feet a bit wider than hip-width apart. Place your hands on the floor between your feet, and use your elbows to push your knees outward. Then, reach one arm as high as you can, rotating your torso upward. This stretch helps with thoracic spine mobility and enhances your ability to rotate through your upper back. Perform on both sides, reaching as high as possible while maintaining your squat.

4. Hip Flexor Stretch with Rotation

Sitting for long periods can cause tight hip flexors, which affect posture and movement. To stretch this area, kneel on one knee and extend the other leg forward into a lunge position. Lift both arms overhead, then rotate your torso toward the front knee. As you rotate, tilt slightly to deepen the stretch. This movement not only stretches the hip flexors but also improves thoracic mobility. Hold the stretch for about 15 seconds on each side.

5. Hamstring Stretch

Hamstrings can often be tight, and many people struggle to stretch them effectively. Instead of bending at the waist, which can reduce the effectiveness of the stretch, focus on keeping an anterior pelvic tilt. Start by sitting on the floor with your legs extended in front of you. Keep your chest lifted and your lower back slightly arched. Lean forward by hinging at your hips, keeping your chest open. You’ll feel the stretch in your hamstrings. Hold this position for about 10–15 seconds and repeat as needed.

Conclusion: Start Your Day the Right Way

These five stretches, performed consistently each morning, can help you feel looser, more flexible, and energized throughout the day. Taking just a few minutes to perform them can provide long-term benefits, including reduced back pain, better posture, and improved mobility. Instead of rushing into your daily routine, take the time to incorporate these simple movements—you’ll feel the difference!