At Elite Physio Clinics, we believe good recovery starts with the small things you do every day. That is why our Northampton team publishes daily medical advice — simple, practical guidance drawn from clinic experience, so you can look after your muscles, joints, and mobility between appointments.
Getting moving in the morning isn’t always easy. Some days you might wake up aching and feeling full of tension, especially if you sit at a desk, drive, or are recovering from an injury. Regular stretching can help increase flexibility and ease back stiffness. Today’s advice is a 10-stretch routine we often recommend to patients. It begins in bed and finishes with your feet on the floor, so you feel ready for the day ahead.
Morning stretches in bed
1. Cobra stretch
Lie on your stomach and place your hands flat beneath your shoulders. Tuck your elbows in by your sides and gently raise your head and chest, keeping your hips and groin on the bed. If it feels comfortable, you can go a little deeper by looking up and closing your teeth together. Remember to relax your neck and shoulders. Hold the stretch for 10 seconds and when you’re ready, gently lower back down. Repeat this stretch 8 to 10 times.
2. Knees-to-chest
Lying flat on your back, bring one knee to your chest and hold it in position with your arms or hands. You should feel a nice stretch in your lower back. If it feels comfortable, you can also do this stretch by bringing both knees at the same time. Hold this stretch for 30 seconds.
3. Spinal twist
Lying on your back, raise one of your knees, and gently roll it over to the opposite side. Make sure both of your shoulders stay in contact with the bed at all times. If it feels comfortable, stretch one arm out to the side, keeping it in line with your shoulders, and slowly turn your head to face your outstretched arm. You should feel the stretch on the sides of your upper body and your lower back. Breathe deeply and hold for 15 to 20 seconds. Repeat on the opposite side.
Sitting stretches
Once you start to feel more awake, gently move to sit on the edge of your bed and try the next set of sitting stretches from today’s Elite Physio Clinics advice.
4. Upper back stretch
Sit on the edge of your bed, with your feet flat on the floor. Interlock your fingers and reach forward, bending from your middle back. Stretch with your hands up at shoulder level. You should feel the stretch between your shoulder blades. Hold this stretch for 10 seconds.
5. Neck stretch
Relax your shoulders and gently move your left ear towards your left shoulder, using your left hand on your head to help, gently. Only stretch as far as feels comfortable. Hold for 10 seconds and slowly repeat on the other side.
6. Shoulder stretch
Relaxing your shoulder blades back and down, reach one arm across your body and gently use your other arm to deepen the stretch. Hold for 30 seconds and repeat on the other side.
Standing stretches
When you’re ready, stand up and complete your final stretches. These are useful if you spend long hours sitting, or if you want a gentle warm-up before work or a walk.
7. Side stretch
Stand with your feet hip-width apart and clasp your hands above your head. Gently lean your body to one side, feeling a deep stretch along the side of your body. Pause and then return to standing straight. Repeat 8 to 10 times on each side.
8. Standing quad stretch
Stand up straight and hold onto the wall or a chair if you need to. Keep your feet hip-width apart. Reach back and grab your left foot with your left hand. Keep your thighs lined up next to each other and your left leg in line with your hip. Feel the stretch in your left thigh and hips and hold for 30 seconds. Repeat with your right leg.
9. Hamstring stretch
Stand upright and gently bend one knee as if you’re going into a sitting position. Place the opposite leg outright, pointing your toes towards the ceiling. Bend forward from your hips to feel a nice stretch along the back of your outstretched leg. Hold for 30 seconds and then repeat with your other leg.
10. Calf stretch
Placing your hands on a wall for support, step back on one leg and gently push your heel towards the ground, feeling a nice stretch along the back of your calf. Hold for 30 seconds and repeat on your opposite leg.
Advice from our clinic
Start slowly and perform these stretches at your own pace. Don’t be disheartened if you’re not very flexible at first — with regular practice, your flexibility should improve. This routine is part of the daily medical advice we share at Elite Physio Clinics to help patients stay mobile between visits.
Only stretch as far as is comfortable, without pain. If you notice any sharp or shooting pain, stop immediately. If you have an injury, or stiffness that is not settling, book an assessment with our team in Northampton. We can recommend a stretching and treatment plan tailored to your condition, rather than a one-size-fits-all routine.
