Many of us often feel stiff and inflexible in our joints and bones when waking up in the morning. However, 10 minutes of simple stretching exercises can help the body wake up, activate the core, relax the fascia, and make the coming day’s activities feel smoother and more relaxed.

During sleep, we have little to no muscle activity and often maintain a fixed posture for prolonged periods. This is especially true for people with arthritis or muscle tension, who are more likely to experience stiffness and discomfort in the early morning.

Moderate morning stretching restores flexibility to the spine, releases pressure on the lumbar spine, improves blood flow in the back, and relieves muscle tension accumulated at night.

11 Morning Relaxation Postures

If you want to start your day mentally fresh and physically invigorated, developing the habit of morning stretching may help. These practices are suitable to perform daily.

1. Abdominal Breathing

Step 1: Lie flat on your back with your knees bent, one hand on your lower back and one on your abdomen.

Step 2: Inhale with your abdomen and back expanding simultaneously, pause slightly, then exhale. Pay attention to feeling the breath expanding into both your abdomen and your back.

Repeat for 30 breaths.

2. Neck Turning

Step 1: Sit on a firm surface, then turn your head slowly to the left and then to the right.

Step 2: Bend your neck to the left toward the shoulder and then to the right.

Step 3: Perform a forward nod, then tilt your head backward. If the back bending movement feels stiff, you can use your hands against the sides of the cervical spine to help stretch and support the neck and head.

Repeat 5 to 8 times in each direction.

3. Arm Pull/Shoulder Stretch

Step 1: Pull one arm across your chest and gently push with your opposite forearm, applying pressure toward your back.

Step 2: Briefly draw both arms straight back with bent elbows before repeating the movement on the other side.

Step 3: Lift one arm up, bend your elbow and reach down your back.

Step 4: Reach up with your opposite arm and gently pull your elbow to the side.

Step 5: Draw the arms straight back with bent elbows before repeating the movement on the other side.

Stay for 20 seconds in each position. Repeat 2 times in each direction.

4. Spinal Rhythm–Lifting and Sinking

Step 1: Sit with the spine curved inward, then inhale from the abdomen to drive your thoracic and cervical spine up section by section, until your chest pushes upward and your head rolls back.

Step 2: Exhale from your abdomen inward, and roll your spine back until your chin tucks in toward your chest.

Repeat 8 to 10 times.

5. Spinal Rhythm–Paralateral Shift

Step 1: While sitting, place your hands on your knees with your elbows lifted.

Step 2: Keeping your head still, move your ribs sideways to the left and then to the right.

Repeat 6 to 8 times on each side.

6. Thoracic Spine Rotation

Step 1: Lie on your right side with your knees bent and arms straight out with your palms together.

Step 2: Open your left arm up and back to touch the ground. Follow with your knees to turn your whole body to the left side.

Step 3: Draw your right arm back, followed by your knees to bring your body back to the right-side lying position.

Stay for 20 seconds on each side, repeat 2 to 3 times each side.

7. Hip Bridge

Step 1: Lie flat on your back with your knees bent and your feet on the ground, hip width.

Step 2: Raise your hips and tighten your glutes as you exhale. Slowly lower your hips back down as you inhale.

Repeat 20 times.

8. Spinal Rhythm–Cat/Cow Pose

Step 1: Start on all fours with your hands directly under your shoulders and your knees below your hips.

Step 2: Tilt your pelvis under to arch the spine upward into the “cat” position, rolling through from the pelvis one vertebra at a time until your chin is tucked into the chest.

Step 3: Move your pelvis in the opposite direction and draw your spine long from the tail bone through the crown of the head, creating a slight back bend. This is the cow position.

Pause for a few seconds in each position. Repeat 8 to 10 times.

9. Spinal Rhythm—Cat/Mermaid Stretch

Step 1: Start on hands and knees with your hips above your knees, your arms stretched forward, and your forehead toward the floor.

Step 2: Pull your chest forward, bringing your hips to the ground, and straighten your arms.

Step 3: Reverse the movement back to the original position.

Stay for 20 seconds in each position and repeat 3 to 5 times.

10. Butterfly Press

Step 1: Sit with the soles of your feet touching and your knees open. Gently lift and lower your legs about 20 times.

Step 2: Pause the movement, then lean your upper body forward, keeping your spine straight.

Shake about 20 times, stay for 1 minute when pressing forward.

11. Bend and Tighten Legs

Step 1: Sit with your legs straight out in front of your body.

Step 2: Keeping your legs straight, pull your toes towards your shins, then press them away.

Move through each position 20 times.

It is recommended to complete the 11 exercises step-by-step each day. The movements are based on the principle of “slow, breath matching,” so there is no need for speed. If you have an old injury to your spine or joints, please consult your physician or therapist before practicing.

Spending a little time every day to move your muscles and bones drives away morning stiffness and helps to improve your concentration and mental state, injecting fuller vitality into the day.