A 5-Minute Morning Stretch Routine (and One for Before Bed)

Stretching & recovery · 2 min read

Two short routines from the CaliStart Mobility Guide: one to loosen up after getting out of bed, and one to wind down at night. Neither should feel like a workout.

Morning Wake-Up (5 min)

Move slowly; your body is at its stiffest first thing. Nothing here should feel like effort.

Three of the stretches, step by step

Start · Finish

Overhead Reach

1. Stand tall and interlace your fingers.
2. Press your palms toward the ceiling and lengthen your whole body.
3. Hold and breathe.

Form cue: Reach up, not back.

Start · Finish

Standing Side Bend

1. Stand tall with your feet hip-width apart.
2. Reach one arm overhead and lean gently to the opposite side.
3. Hold without twisting, then switch sides.

Form cue: Bend sideways only — don’t lean forward or back.

Start · Finish

Chest Opener

1. Stand tall with your arms straight in front of you, palms together.
2. Open your arms wide and squeeze your shoulder blades together.
3. Bring them back in slowly and repeat.

Form cue: Slow and smooth — no swinging.

Before Bed (6 min)

Slow breathing is half of this routine. Try four seconds in and six seconds out.

Start · Finish

One Knee to Chest

1. Lie on your back with your legs long or knees bent.
2. Bring one knee in and hold it with both hands.
3. Breathe slowly, then switch legs.

Form cue: Let the other leg stay relaxed on the floor.

How to stretch well

• Stop at a mild pull, never pain.
• Ease in and hold still; don’t bounce.
• Breathe slowly, with longer breaths out.

What to expect

You will probably feel looser for a while afterwards. Lasting changes in flexibility come slowly, from doing a little on most days rather than a lot once a week.

General fitness information for healthy adults, not medical advice. Talk to your doctor before starting an exercise program, and stop if you feel pain, dizziness or chest discomfort. Results vary. The people in the photos are models.