As an insomniac moonlighting as a morning person, I’ve tried more early-hour wellness practices than I care to count. Journaling, meditating, avoiding the snooze button, skipping social media, tongue scraping, cold plunging, the list goes on. But none have been as impactful (or easy to stick to) as good old-fashioned movement. Whether I have time for an in-person Pilates class or a quick flow at home, sweating, stretching and shaking off the sleep never fails to set me up for success. If you want to start your day in a better mood with more energy and fewer aches and pains, a simple stretching routine is just what the doctor ordered. Here are 12 morning stretches a certified personal trainer swears by, plus an explanation of their health benefits and some helpful modifications.

Meet the Expert

Brittany Watts is a NASM-certified personal trainer, Precision Nutrition-certified nutrition coach and head coach at Tone House, a premier athletic-based strength and conditioning facility in New York City. She first fell in love with fitness as a dancer and track and field athlete, specializing in sprinting and the high jump. Now, she focuses on strength training and mobility, hoping to motivate her clients to use movement as a tool to become the best versions of themselves. In addition to being a CPT, Watts is also certified in pre and postnatal fitness, MMA conditioning and ViPR (vitality, performance, reconditioning—a unique training system that combines functional movement with weight training).

Benefits of Stretching in the Morning

“Stretching in the morning offers several benefits that can positively impact your day,” Watts explains. Multiple studies have shown that moving your body first thing in the morning can help improve your mood and overall energy levels. Over time and with consistency, stretching will also help increase mobility and improve your daily physical performance, whether that means an easier jog to catch your morning train or a more efficient strength training workout later in the day.

Additional benefits of starting your day with an active stretch sesh include:

• Increases flexibility: Regular morning stretching can enhance your flexibility over time, making everyday movements easier and more efficient.
• Boosts circulation: Stretching helps improve blood flow, delivering more oxygen to your muscles and brain.
• Reduces stress and tension: A morning stretch routine can relieve physical tension and stress, leading to a more relaxed and clear mind.
• Enhances mood: Stretching releases endorphins, the body's feel-good chemicals, which can improve your mood and help start your day on a positive note (no matter how busy your calendar is).
• Improves posture: Regular stretching and strengthening exercises can help correct postural imbalances by decreasing differences in body pressure distributions.
• Increases energy levels: A good stretch can wake up your muscles and mind, making you feel more refreshed and ready to tackle the day.
• Better balance and injury prevention: Long-term stretching can help improve balance, “which may contribute to a decreased incidence of falls and associated injuries,” one study says.
• Encourages mindfulness and relaxation: Taking the time to stretch—especially first thing in the morning—can help encourage relaxation by activating the parasympathetic nervous system (the network of nerves that relaxes the body after periods of stress or danger).

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