Good morning stretches.

3 easy stretches for a pain-free day.

Waking up stiff or achy? You're not alone. Whether you've slept in a strange position or simply carry tension from day to day, your back can feel tight first thing in the morning.

Start your day with less stiffness and more energy. These simple morning back stretches targets the upper back, lower back, and full spine—helping to relieve tension, improve flexibility, and support better posture. Perfect for busy mornings and anyone dealing with back pain or tightness.

1. (a) Open book (with arms forward)

1. (a) Open book (with arms forward)

• Lying on your side, ensure that your pillow is not too high, causing your neck to curve incorrectly.

• The back of your head, upper back, and lower back should be in line.

• Bend your knees 90 degrees and bring your feet in line with your shins.

• Stack your shoulders and your hips on top of each other. Draw your shoulders down to your waist.

• Straighten your arms in front of your chest, but keep the elbows soft, i.e., unlocked.. Place your right palm on top of your left palm.

• Keeping your hips forward and knees stacked, inhale, float your right arm towards the ceiling, and exhale as you open your arm behind you (as shown in image b), allowing your upper body to be free, while your hips remain facing forward.

• Inhale again and return your right arm to the start, on top of

  the left hand, to repeat 5 more times.

• Repeat to the other side.

Shoulder problems? No problem.

1 (b) Open book (arms behind head)

1 (b) Open book (arms behind head)

• Instead of straightening the arms, place both hands behind your head and continue as above.

Back view of Open book stretch with bent elbows.

2. Knee over

2. Knee over

• Lying on your back, draw your right knee across your body (as shown in the image) and rest your knee or foot on the bed. Should you find this difficult, rest your right foot onto your left knee.

• Hold for 5 breaths and recover back to start to repeat the stretch to the other side.

3. Hug knees to chest.

3. Hug knees to chest.

• Lying on your back, draw your knees into your chest (as shown in the image), one leg at a time.

• Keep your knees shoulder-width apart.

• Use your breath to relax and rest into this stretch.

• Deep inhale through your nose and out through your mouth (as if fogging up reading glasses to clean).

• Hold this stretch for 5 breaths.

Conclusion

Adding just a few minutes of gentle stretching to your morning routine can make a big difference in how your body feels all day.

These simple back stretches help release tension, improve mobility, and set a positive tone—both physically and mentally.

And remember, consistency is key. Starting with small, manageable movements like these can build the habit of daily activity and lead to more consistent movement overall—even with things like walking and strength training.

Breathe deeply, move mindfully, and let this be the first step toward a stronger, more energised you.