SteadyStrong
Gentle StretchStanding, low impact5 minutes

Good Morning Stretch

Five gentle minutes to unstick a stiff night’s sleep before you start your day.

Gentle startLast reviewed 24 September 2026
Good Morning Stretch: An older woman stretching her arms overhead while standing on grass

Start guided session

5 steps · about 5 minutes. You can pause at any time, and every step shows a gentler alternative.

Step instructions shown as you goThree paces to choose from
Length
5 minutes
Effort
Gentle
Position
Standing
Steps
5
Full bodyA chair for support, or do it seated in bed

Why this routine helps

Three reasons this session is worth your ten minutes, and what you should notice changing over the first few weeks.

  • Reduces morning stiffness in the spine and shoulders
  • Warms up your joints before you stand and walk
  • Helps you start the day feeling awake rather than braced

Safety cues for this routine

Read our full safety guidelines if this is your first week of exercise, or if anything here feels unclear.

Step by step

All 5 steps, with a gentler version of each

Open any step to read the full instruction and how to make it easier. The timing is a guide — going slower is always allowed.
  1. Sit up and take stockAbout 60 seconds

    Sit on the edge of the bed or a chair. Roll your shoulders up, back and down three times.

    Modify this move

    Stay lying down and circle your ankles if sitting up is hard.

  2. Reach for the ceilingAbout 90 seconds

    Interlace your fingers and push your palms up, then lean gently to the right and hold five breaths. Swap sides.

    Modify this move

    Reach one arm at a time.

  3. Lengthen your sidesAbout 90 seconds

    Rest one hand on your thigh and reach the other arm over your head into a long side stretch. Hold four breaths each side.

    Modify this move

    Shorten the reach to shoulder height.

  4. Point and flex your feetAbout 60 seconds

    Straighten one leg and point your toes away, then pull your toes back toward you. Ten times each foot.

    Modify this move

    Do this with both feet on the floor using heel raises instead.

  5. Stand up gentlyAbout 60 seconds

    Push up from the bed using your arms and legs together. Stand for three breaths before you walk.

    Modify this move

    Rest a hand on a wall or counter as you rise.

Keep going

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Reviewed by Dana Whitfield, PT, DPT — licensed physical therapist specialising in older-adult rehabilitation.