It’s a new day and a fresh start…. Do you feel tired and groggy… or do you feel energized and ready to start the day? If it’s the former… then not to worry! Today we will be looking at 5 easy stretches to kick-start your morning in 5 minutes or less.  



So, what are the benefits of stretching as soon as you wake up? Well, I’m so glad you asked! In addition to increasing blood flow, a good stretch releases endorphins (the happy chemical messenger) that help set the foundation for a good day

Some other benefits of stretching include: 

  1. Posture Improvement 
  2. Injury Prevention
  3. Increased Flexibility
  4. Provides All-Day Energy


The Stretches

We will start with stretches that can be done lying in bed and then we will finish with our feet planted on the floor. Ideally, hold each stretch for 10-15 seconds. **If at any point you experience discomfort stop immediately**

1. Cobra Stretch

Lie on your stomach and place your hands flat beneath your shoulders. Tuck your elbows in by your sides and gently raise your head and chest, keeping your hips and groin on the bed. If it feels comfortable, you can go a little deeper by lifting your tummy off the bed too. Remember to relax your neck and shoulders. Hold for 10-15 second and then lower down carefully.

2. Child’s Pose

Start by lowering your torso between your knees. Extend your arms alongside your torso with your palms facing down. Relax your shoulders toward the ground. Stay in this position for 10-15 seconds then gently left your torso up. 

3. Knees To Chest

Lying flat on your back, bring one knee to your chest and hold it in position with your arms or hands. You should feel a nice stretch in your lower back. If it feels comfortable, you can also do this stretch by bending both knees at the same time.


4. Hands To Toes

Begin by sitting and stretching your legs out in front of you. Tuck your butt in and sit up straight. Then gently fold your torso towards your knees and stretch your hands out as far as comfortably possible. Keep this position for 10-15 second then slowly easy back. 

5. Mountain Pose

Ending on our feet, let’s finish by standing up and raising our arms above our head and cross your fingers together. Feel the stretch in your arms and shoulders. Release after 15 seconds and shake it out! 


Are you feeling energized yet?! Always remember to stop at any point of discomfort and make sure to speak to your health care provider before starting any new exercises. 


Rav Tip: I generally like to start my day with a quick 10 minute walk around my block to get some fresh air and get my blood pumping right away, then I finish it off with a 5 minute stretch. I have that noticed this routine really helps in stabilizing my energy levels and mood throughout the day!

I hope you enjoyed this week’s blog post… until next time!