Morning Gentle Stretch Workout

written by Nina Shantel,, published November 23, 2021

These 19 gentle stretches will increase mobility, flexibility, promote relaxation and a sense of calm. These exercises are perfect for beginners, seniors, kids, and for those that are not flexible. Do this workout in the morning, after work, or any time you need to unwind.

Below are the stretches, in order:

  1. stand with wide feet, arms down at your sides. While performing a calf raise, going high on your toes, bring your arms over head to clap at the top. As you bring your arms back down to your sides, lower your heels to the floor. Repeat 10-15 times.
  2. double-leg deadlift stretch
  3. standing cat-cow
  4. side leg swings (you may want to hold onto a chair)
  5. rope pull-downs
  6. standing knee-hug with ankle rotations (have a chair or a wall nearby)
  7. shoulder rolls with palms on shoulders
  8. standing chest opener, clap palms together in front, arms straight (see video below)
  9. finger flicks across and overhead
  10. neck rolls, clockwise and counterclockwise
  11. neck tilts
  12. neck turns (left, then right
  13. glute bridge (8-15 reps)
  14. downward dog with pedals
  15. child’s pose with rotations
  16. cobra pose
  17. reclined spinal twist (see video for this unique variation)
  18. seated rotating cat-cow
  19. butterfly stretch with movement

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