This morning stretch routine takes just five to 10 minutes and targets areas that tend to carry the most stiffness in the morning, including your neck, back, and hips. Each stretch should be held for about 20 to 30 seconds. Focus on allowing your motions to remain slow and controlled as you wake up mentally and physically, and avoid forcing your body deeper into these positions. Instead, use your breath to deepen the stretch. Deep, rhythmic breathing helps your muscles relax and also improves circulation and mental clarity, priming you for a productive day ahead.

Alternating Side Stretch

1. Start by sitting in a cross-legged position.
2. Lean to your left side and place your forearm on the ground. If you can't reach that far, support yourself using your left palm or fingertips instead.
3. Reach your right hand up and over toward the left side of your space.
4. Rotate your chest up to the ceiling.
5. Inhale for 4 counts; Exhale for 4 counts.
6. Continuing to breathe in this same rhythm, hold the stretch for 20 to 30 seconds.
7. Repeat on opposite side.