6 best stretching exercises for morning stress relief

Best exercises: The Cat-Cow stretch is a gentle way to wake up your spine and ease tension in the back, neck, and shoulders (Image: Canva)

Mornings set the tone for the rest of the day. Starting your day with a few mindful stretching exercises can be a game-changer, reducing stress and promoting overall well-being.  These simple stretches increase blood flow to muscles, improve flexibility, and reduce muscle stiffness, which is common after a night's sleep. Stretching also promotes mental clarity by encouraging deep breathing and relaxation, setting a positive tone for the day ahead.

Here are some stretching exercises to incorporate into your morning routine for stress relief.

Cat-Cow Stretch

The Cat-Cow stretch is a gentle way to wake up your spine and ease tension in the back, neck, and shoulders. It also encourages a deeper connection between your breath and movement.

How to perform: Begin on all fours with your wrists under your shoulders and your knees under your hips. Inhale as you arch your back, letting your belly drop towards the floor (Cow Pose). Exhale as you round your spine towards the ceiling, tucking your chin to your chest (Cat Pose). Repeat for 1-2 minutes, moving slowly and mindfully.

Child’s Pose

Child’s Pose is a restful stretch that targets the lower back, hips, and thighs. It promotes relaxation and stress relief by encouraging deep, calming breaths.

How to perform: Kneel on the floor with your big toes touching and knees spread apart. Sit back on your heels and extend your arms forward, lowering your torso between your thighs. Rest your forehead on the ground and breathe deeply, holding the pose for 1-3 minutes.

Forward Fold

A Forward Fold helps to release tension in the spine, hamstrings, and calves. It also calms the mind and reduces stress.

How to perform: Stand with your feet hip-width apart. Hinge at your hips and slowly fold forward, letting your head and arms hang down towards the floor. Keep a slight bend in your knees to avoid straining your lower back. Hold the pose for 1-2 minutes, breathing deeply and relaxing your neck and shoulders.

Downward-Facing Dog

This classic yoga pose stretches the entire body, particularly the shoulders, hamstrings, and calves. It also energises the body and mind, making it an excellent morning stretch.

How to perform: Start on all fours with your wrists under your shoulders and your knees under your hips. Lift your hips towards the ceiling, straightening your legs and forming an inverted V shape with your body. Press your heels towards the ground and your hands firmly into the mat. Hold the pose for 1-2 minutes, taking deep breaths.

Seated Forward Bend

The Seated Forward Bend is a gentle stretch for the back, shoulders, and hamstrings. It encourages a calm mind and relaxed body.

How to perform: Sit on the floor with your legs extended straight in front of you. Inhale and lengthen your spine. Exhale and hinge at your hips, reaching towards your feet. Hold the pose for 1-2 minutes, breathing deeply and relaxing your neck and shoulders.

Neck Stretches

Simple neck stretches can help to release tension in the neck and shoulders, areas that commonly hold stress.

How to perform: Sit or stand comfortably with your back straight. Gently tilt your head to the right, bringing your ear towards your shoulder. Hold for 20-30 seconds, then switch to the left side. Repeat 2-3 times on each side.