You yawn as you stretch your arms overhead. Why don’t you take that stretch to the next level? A 5-10 minute morning stretching routine will warm up your body and mind to get the day started. Stretching increases blood flow, and inverted stretches will send fresh oxygenated blood to your brain, rejuvenating your brain as your body wakes up for the day. Stretching will loosen up your joints after decreased activity during sleep. If you have a job that requires you to sit for a large portion of the day, morning stretching can help prevent problems related to prolonged sitting

Give this stretching morning routine a try. 

Double Knee to Chest  

Laying down, bring both knees up to your chest and hug them to your chest with your arms. Pull your knees in tight. If bringing both knees up is hard, try one knee at a time. Hold your knees to your chest for 10-30 seconds. Release your legs and stretch them straight out while reaching your hands overhead. Repeat this cycle 2-3 times. 


Rollover onto your stomach, place your hands under your shoulders, press your chest and upper body up, keeping your legs and pelvis relaxed on the floor, bring your back into a backward bend of the lower spine. Hold a few seconds and repeat 5-10 times. 

Child’s Pose

Push up to your hands and knees, sit your hips back on your heels, stretch your arms forward and your hips back creating traction throughout your entire spine. Rest your forehead on the floor. Hold for 10-30 seconds. Rock back up to your hands and knees. Repeat this pose 3-5 times.


Push up to your hands and knees. Lift your back up and round your spine, tuck your chin to your chest mimicking a cat. Then let your back sink towards the floor and look up with your head toward the ceiling. Repeat this cycle 5-10 times. 

Downward Dog 

Lift your hips up toward the ceiling with your hands and feet on the ground. Your body should be in an upside-down V. You can bend one knee at a time alternating from side to side. Come down to rest on your hands and knees. Repeat this 3-5 times. 

Start your day with a few rejuvenating stretches to get fresh blood pumping throughout your entire body, including your brain. 

By Dr. Laurel Mines