6 Full-Body Stretching Exercises to Relax Your Neck, Shoulders, and Back

Starting your day with movement sets the tone for how you feel and function. This gentle routine is designed to wake up your hips, spine, and legs, helping to ease away any morning stiffness and prepare your body for the day.

By practicing this daily, you can feel:

• Reduced tightness in your hips, back, and knees

• Better circulation and more stable energy

• Improved posture and core awareness

• Smoother, more fluid movement

• A calm, focused mind to start your day

Practice these movements in the morning to wake up your body, get your blood flowing, and clear away mental clutter. A simple morning stretch and breathing routine can give you the clarity, focus, and energy you need to tackle your work and life with a positive mindset.

1. Knee-to-Chest Stretch

This is a classic, gentle stretch that relaxes the lower back, helps alleviate back pain, and stretches the hips and glutes, improving blood flow to the pelvic region.

How to do it: Lie on your back on a mat with your legs straight. Slowly bend one knee and use both hands to grasp your shin just below the knee (this is often gentler than pulling on the kneecap itself). Gently pull the knee toward your chest. Keep the other leg extended and relaxed on the floor. If the straight leg doesn't stay flat, don't force it—just relax. Take a deep breath, feeling your belly expand.

2. Half Reclining Hero Pose

This pose relieves fatigue and muscle tension by stretching the entire front side of the body (quads and hip flexors) and relaxing the spine. It also enhances joint flexibility and stability.

How to do it: Sit on your mat with your left leg extended straight out. Bend your right knee, tucking your right foot back alongside your right hip, with the sole of your foot pointing up if possible. Place your hands on the floor behind you and lean your weight back. If this is a deep enough stretch, stay here. To go further, slowly lower down onto your elbows. You can hold this pose or, for a dynamic movement, gently pulse with your breath for 5-10 repetitions. Switch sides.

3. Seal Pose (or Sphinx Pose)

This pose relieves back tension and opens the chest through deep relaxation and a gentle backbend.

How to do it: Lie on your stomach. Bend your elbows and place your forearms flat on the mat, with your elbows directly under your shoulders (this is Sphinx Pose). Press into your forearms to lift your head and chest, stretching the front of your body. Activate your back muscles, gently draw your navel in to support your spine, and keep your shoulders stable. Gaze straight ahead. Focus on creating a gentle bend through your entire spine to avoid crunching or pinching your lower back.

4. Reclining Pigeon (Figure-Four Stretch)

This pose is excellent for improving hip flexibility, relaxing the lumbar spine and lower back, and promoting circulation.

How to do it: Lie on your back with both knees bent and your feet flat on the floor. Cross your right ankle over your left knee, creating a "figure-four" shape. Lift your left foot off the floor. Thread your right hand through the "keyhole" between your legs and interlace your fingers behind your left thigh. Gently pull your left leg toward your chest. At the same time, gently guide your right knee away from your body to deepen the stretch in your right hip.

5. Reclining Butterfly Pose

This pose stimulates the abdominal organs and heart, promotes blood circulation, and stretches the inner thighs, groin, and knees.

How to do it: Lie on your back. Bend your knees and bring the soles of your feet together, letting your knees fall open to the sides. Bring your heels as close to your groin as is comfortable. You can inhale to lift your knees slightly (like butterfly wings) and exhale to let them sink toward the floor. You can gradually speed up this "flapping" motion or simply hold the stretch statically.

6. Standing Forward Fold (with Pedal)

This pose relaxes the mind and body by lengthening the spine, rotating the pelvis, and engaging the core. It's also an effective hamstring stretch.

How to do it: Start in Mountain Pose (standing tall) with your feet hip-width apart. Inhale and reach your arms up. As you exhale, hinge at your hip crease, keeping your back long, and fold forward. Place your fingertips on the floor, on blocks, or on your shins. Keep your arms and legs as straight as you comfortably can. Inhale, lift your chest slightly to create a flat, "concave" back (a half-lift), looking slightly forward. Hold this flat-back position and begin to "pedal your feet" by generously bending one knee and then the other. Repeat for 10 sets (5 reps per side).