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Stretching & mobility

10-minute morning stretch

Start the day by moving every joint once, slowly. Nothing here should feel sharp; aim for an easy, breathing stretch.

10 minBeginner10 movesNo equipmentBack · Abs · Shoulders · Hamstrings · Hip flexors
Follow along: a timer, a cue and the next move, one step at a time.

Wake up

  1. Cat-cow8 slow rounds
    Beginner · Back, Abs · 3D demoHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Neck CARs3 slow circles each way
    Beginner · 3D demoHarder: Neck-SMR
  3. Shoulder CARs (controlled articular rotations)3 circles each arm
    Beginner · 3D demo

Stretch

  1. Downward-facing dog (Adho Mukha Svanasana)5 slow breaths
    Beginner · Shoulders, Hamstrings, Calves · 3D demoEasier: Extended puppy pose (Uttana Shishosana)Harder: Half handstand at the wall (Ardha Adho Mukha Vrksasana)
  2. Low lunge (Anjaneyasana)30 s each side
    Beginner · Hip flexors, Quads, Glutes · 3D demoHarder: High lunge (crescent lunge, Ashta Chandrasana)
  3. World's Greatest Stretch3 reps each side
    Intermediate · Hamstrings, Calves, Glutes · 3D demoEasier: Supine hamstring stretch with a strapHarder: Standing splits (Urdhva Prasarita Eka Padasana)
  4. Thoracic rotation6 reps each side
    Beginner · 3D demoHarder: Reverse lunge with rotation
  5. Overhead side bend5 reps each side
    Beginner · 3D demoHarder: Overhead lat stretch at a bench
  6. Hip hinge fold5 slow reps
    Beginner · 3D demoHarder: Seated forward fold (Paschimottanasana)

Settle

  1. Child's Pose (Balasana)60 s
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Bow pose (Dhanurasana)

Tips

  • Move with your breath: exhale into each stretch.
  • Skip any position that pinches; the next one will reach the same area.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

More stretching & mobility

Full-body stretch routine

A 15-minute head-to-toe stretch for the neck, shoulders, back, hips, hamstrings and calves.

15 minBeginner11 movesA wall

Lower back stretch routine

Seven gentle stretches and mobility moves for a stiff lower back, done lying and kneeling.

12 minBeginner7 movesA wall

Hip mobility routine

A 15-minute hip opener: 90/90 switches, windshield wipers, CARs, Cossack squats, frog and pigeon.

15 minIntermediate8 movesA wall

Questions people ask

How long does the 10-minute morning stretch take?

About 10 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 2 of its 10 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.