Morning and evening stretches to keep your body flexible and reduce stiffness
Why Gentle Stretching Helps
- Reduces muscle tightness and joint stiffness
- Improves blood flow and posture
- Helps manage chronic pain and prevent injuries
- Supports relaxation and better sleep
Tip: Stretch slowly. Breathe deeply. Stop if you feel sharp pain.
Morning Stretch Routine (5–10 minutes)
Wake up your muscles and prepare for the day.
1. Full-Body Reach
- Stand tall, feet hip-width apart.
- Inhale and reach both arms overhead.
- Hold 15–20 seconds. Repeat twice.
2. Neck Side Stretch
- Sit or stand. Gently tilt your head toward one shoulder.
- Hold 15 seconds on each side.
3. Seated Spinal Twist
- Sit on the edge of a chair, feet flat.
- Place right hand on left knee and gently twist.
- Hold 15 seconds. Switch sides.
4. Cat-Cow (Standing or on Hands & Knees)
- Round your back upward (cat), then gently arch and lift chest (cow).
- Repeat 5–10 times.
5. Calf and Ankle Stretch
- Stand facing a wall. Step one foot back, press heel down.
- Hold 20 seconds each side.
Evening Stretch Routine (5–10 minutes)
Release the day’s tension and prepare for restful sleep.
1. Shoulder Roll and Stretch
- Roll shoulders back 5 times, forward 5 times.
- Clasp hands behind back, lift gently, hold 15 seconds.
2. Child’s Pose (Modified)
- Kneel (or sit in a chair and lean forward onto a table or pillow).
- Stretch arms forward, relax your head.
- Hold 20–30 seconds.
3. Hamstring Stretch (Seated or Standing)
- Straighten one leg, hinge forward at the hips.
- Hold 20 seconds on each side.
4. Lower Back Knees-to-Chest
- Lying on your back, hug both knees to chest.
- Hold 20 seconds. Rock gently side to side.
5. Figure-Four Hip Stretch
- Lying on your back, cross one ankle over the opposite knee.
- Gently pull legs toward chest. Hold 20 seconds each side.
Extra Tips
- Dress comfortably and stretch on a stable surface (mat or carpet).
- Breathe slowly: Inhale as you prepare, exhale as you stretch.
- Be consistent: A few minutes every morning and evening provides long-term benefits.
- Check with your healthcare provider if you have injuries, recent surgery, or chronic conditions. Always check with your healthcare provider before starting any new exercise regimen, including new stretches.
This content was created with the assistance of AI. Any AI-generated content was reviewed by a Nurse Practitioner.