5 Best Morning Stretches for Men [+Stretch Routine]

Tyler Sellers
Published by Tyler Sellers | Senior Coach
Last updated: November 26, 2023
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Morning stretches, specifically tailored for men, are vital in promoting limber movements and easing into the day.

We determined through our tests that starting with stretches targeting key muscle groups makes a difference in day-to-day activities.

After trying the following exercises for four weeks due to a past injury, I confirmed that incorporating particular stretches, such as reaching for the heels and focusing on the back, helps your muscles and body recover while avoiding strains.

As a fitness expert, I've also integrated these movements into countless daily schedules and observed how they significantly improve flexibility and reduce muscle tension.

This article gives insights into the best morning stretches that foster agility, strength, and an energetic start to the day.

Quick Summary

  • The best morning stretches include spinal twists, shoulder rolls, hamstring, hip flexors, and quadriceps.
  • These exercises focus on places that require intense stretch, such as the spine, hamstrings, and hip flexor.
  • A full-body stretching routine ensures better performance during workouts.
  • You can also consider using one of these great pre-workout supplements to maximize the efficacy of your morning stretches.

Top Morning Stretches to Kickstart Your Day

A person stretching in the morning

Begin your day with the ultimate morning stretch routine to energize your body and mind.

The Spinal Twist

The spinal twist is crucial for maintaining spinal health. It helps to relieve back pain and improve spinal flexibility.

How to do it:

  1. Lie on your back with your arms straight and on the sides.
  2. Bend your knees and keep your feet flat.
  3. Slowly drop your knees to one side while turning your head opposite.
  4. Make a deep stretch, then switch sides.

The Hamstring Stretch

Stretching your hamstrings in the morning prevents lower back pain and enhances the range of motion.

How to do it:

  1. Sit on the floor with the left foot and leg extended and the other bent inward.
  2. Lean forward from your hips towards your extended foot.
  3. Hold the stretch.
  4. Switch legs and repeat.
  5. Finish with your legs straight.

Related: Seated Hamstring Stretches In Chair: Workout for the Legs

The Hip Flexor Stretch

A person doing hip stretches at home

A hip flexor stretch helps loosen up the hip area and enhance posture. It also relieves strain on the lower back.

How to do it:

  1. Kneel on one knee and place the other foot flat on the floor before you, creating a 90-degree angle.
  2. Push your hips forward until you feel a gentle stretch in the hips.
  3. Hold and switch legs.

The Shoulder Roll

Incorporating shoulder rolls in your stretch routine reduces tension and increases flexibility in the shoulder area. This is also an upper back stretch.

How to do it:

  1. Stand or sit upright with a few feet hip-width apart [1].
  2. Slowly roll your shoulders backward in a circular motion.
  3. Do this for 10-15 seconds, then change direction and roll them forward.
  4. Repeat as needed.

The Quadriceps Stretch

A person doing quad stretches at home

Often used in physical therapy, this standing quad stretch is an effective yoga pose to enhance leg muscle strength and flexibility.

How to do it:

  1. Stand straight and hold onto a chair or wall for balance.
  2. Bend a knee and bring your foot towards your buttocks.
  3. With your leg bent, grab your ankle and gently pull it closer to your body.
  4. Keep your knees bent and close together while doing this.
  5. Hold and switch legs.

Adding Stretches to Your Morning Routine

A person at the park stretching in the morning

Replace your current warm-ups or cooldown exercises with this stretch routine.

It will help you stretch safely and release tension from the lower, upper body, and neck muscles.

You can also use it when there’s pain due to injuries or prolonged sitting.

  1. Spinal Twist: Hold for 30 seconds on each side
  2. Hamstring Stretch: Hold for 30 seconds on each leg
  3. Hip Flexor Stretch: Hold for 40 seconds on each side
  4. Shoulder Roll: 15 reps in each direction
  5. Quadriceps Stretch: Hold for 30 seconds on each leg

Why Is It Important to Stretch In the Morning?

Stretching in the morning activates and relaxes muscles for the day.

But they are also important to:

  1. Wake the muscles resting during sleep, helping boost circulation and increase flexibility [2].
  2. Correct posture and alleviate tension accumulating in the body.
  3. Improve the range of motion and prepare the muscles for the day's physical activities.
  4. Deliver more oxygen to the muscles and promote relaxation and clarity.

Related: Best Morning Stretches

The Benefits of Regular Morning Stretching

A person at the park stretching

Embarking on regular morning stretching prepares you for the day ahead.

There are other benefits to consider, such as:

  1. Regular morning stretching focusing on shoulder blades and neck stretch energizes and prepares you for the day ahead.
  2. Lying on your back for deeper stretch targets the sides of your body, enhancing your range of motion.
  3. Arm stretches improve your workout performance and reduce the risk of injury.
  4. Stretching is physical and mental, relieving stress and tension and promoting mental clarity and focus.
  5. Making morning stretching a habit alleviates chronic pains, improving your quality of life.

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Common Mistakes to Avoid

Check the following mistakes to avoid when stretching:

  1. Not warming up before deep stretching. It's essential to prepare the muscles and reduce the risk of injuries.
  2. Adopting an incorrect position during stretches.
  3. Overstretching by pushing the body beyond its limits, risking muscle strain and damage.
  4. Skipping the breathing part. It’s crucial for oxygen flow to the muscles.

“The weakness of the hamstring may produce a significant loss of knee flexion strength and difficulty in bending and lifting. Requisite Hamstring Flexibility is essential in events such as competitive aerobics, gymnastics, hurdles, and long jump. This study revealed that both the methods used for stretching equally increased the hamstring flexibility, and there is no significant difference between standing and supine hamstring stretch in improving the hamstring muscle flexibility.”

- Vivek Swaroop, Lovely Professional University


What Are the Best Stretches for Flexibility?

The best stretches for flexibility are the seated forward bend, the pigeon pose, the child’s pose, the standing hamstring, triceps, and butterfly stretches.

How Long Should I Hold Each Stretch?

You should hold each stretch for 20-30 seconds. This allows your body to relax and lengthen without causing strain.


  1. https://www.researchgate.net/publication/353793868
  2. https://www.researchgate.net/publication/255956799
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