5-Minute Morning Stretch

Start Your Day With Movement

You do not need a long workout to start moving.

A few gentle stretches in the morning can help your body wake up and prepare for the day.

Move slowly and comfortably. Nothing should feel sharp or painful.

1. Reach Up

Duration: 30 Seconds

How to do it:

1. Stand tall with your feet about shoulder-width apart.

2. Slowly reach both arms toward the ceiling.

3. Take a comfortable breath.

4. Lower your arms and repeat several times.

2. Shoulder Rolls

Duration: 30 Seconds

How to do it:

1. Let your arms relax at your sides.

2. Slowly roll your shoulders backward 5 times.

3. Then roll them forward 5 times.

4. Keep the movement comfortable and controlled.

3. Gentle Side Stretch

Duration: 1 Minute

How to do it:

1. Stand tall.

2. Raise your right arm overhead and gently lean toward the left.

3. Hold for about 15 seconds.

4. Switch sides.

5. Repeat once on each side.

4. Gentle Upper-Body Turn

Duration: 1 Minute

How to do it:

1. Stand with your feet comfortably apart.

2. Keep your hips facing forward.

3. Slowly turn your upper body toward the right.

4. Return to the center.

5. Turn gently toward the left.

6. Continue slowly.

Do not force the movement.

5. Calf and Leg Stretch

Duration: 1 Minute

How to do it:

1. Place your hands against a wall or sturdy chair for balance.

2. Step one foot back.

3. Keep the back heel down and gently bend the front knee.

4. Hold for about 20 seconds.

5. Switch legs.

6. Finish With Deep Breaths

Duration: 1 Minute

How to do it:

1. Stand or sit comfortably.

2. Relax your shoulders.

3. Breathe in slowly.

4. Breathe out slowly.

5. Repeat several times.