Three Simple Morning Moves to Feel Better in Your Body
Start your day with intention. These three gentle movements take just three minutes and are designed to help you wake up feeling looser, more mobile, and more comfortable in your body—before you even start your day.
Why Mornings Matter More Than You Think
When you wake up, your muscles and joints are often stiff from hours of stillness. If you roll out of bed and rush into your day without moving, that stiffness can follow you into your hips, back, and shoulders. The goal of a good morning routine isn’t intensity—it’s circulation, mobility, and gentle activation.
The three movements below do exactly that.
Move 1: Lying Hamstring Stretch (1 Minute Per Side)
This stretch helps release tension in the backs of your legs, which can reduce strain on your hips and lower back.
While lying in bed, bring one foot up and grab it with the opposite hand. Extend the leg gently until you feel a stretch through the hamstring.
If this feels too difficult, use a towel. Place it near your bed so it’s easy to remember. Loop the towel around the ball of your foot, extend your leg, and gently pull until you feel a comfortable stretch.
Hold for one minute on the left side, then switch to the right.
Move 2: Shoulder Stretch or Tabletop Lift (1 Minute)
This movement opens the chest, wakes up the shoulders, and improves posture—something many people need first thing in the morning.
Beginner option:
Sit upright and place your fingertips on the floor or bed behind you, pointing them backward. Pull your shoulder blades back and down, drop your shoulders away from your ears, and lift your chest. You should feel a stretch across the chest and shoulders. Walk your hands farther back if needed.
Progression option:
If it feels comfortable, press your heels into the floor, lift your toes toward your nose, and extend your hips upward into a tabletop position. Lower back down with control and repeat for several slow reps.
Either option for about one minute will warm up your upper body and shoulders.
Move 3: Standing Side Bends (1 Minute)
This final movement brings length and strength through the sides of your body and spine.
Stand with your feet under your hips and toes pointing straight forward. Place one hand on your hip and reach the other arm overhead. Turn your thumb backward—this small detail helps protect your shoulder.
As you bend to the side, gently kick your hip out and reach up rather than collapsing down. You should feel a stretch from your leg, through your side, and into your arm.
Move slowly from side to side for one full minute.
Final Thoughts
In just three minutes, you’ve stretched tight muscles, activated key joints, and set your body up to move better for the rest of the day. Done consistently, these small habits add up to less stiffness, better posture, and a body that feels easier to live in.
If you want to take this a step further, a well-designed 10-minute routine can help you build strength, flexibility, and confidence from home. When you’re ready, click the link below and let us build one that’s tailored just for you.