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You wake up feeling refreshed, and before hopping out of bed, you take a big, satisfying stretch. Turns out, it's not just for comfort, it helps wake up your body and get you ready for the day.
6 Min Read | By Shannan Humphrey
Last Modified 7 April 2025 First Added 7 April 2025
Ever wondered why that first stretch in the morning feels so amazing? After a night of rest, your muscles tighten, and circulation slows down. Stretching helps wake up your body and mind, boosts mobility, gets the blood flowing, and releases built-up tension. A good morning stretch leaves you feeling refreshed, energised, and ready to take on the day.
Known as ‘pandiculation’, stretching upon waking is an instinctive action. This natural movement helps reset our muscles and transition our bodies from rest mode to wakefulness.
“When we are asleep, we aren’t moving nearly as often as we are awake, blood flow to our muscles decreases due to a decrease in heart rate, and lastly, our muscles typically experience a decrease in tone, and thus some may remain in a shortened position.” Claudia Canales, physical therapist at Hinge Health
“When we are asleep, we aren’t moving nearly as often as we are awake, blood flow to our muscles decreases due to a decrease in heart rate, and lastly, our muscles typically experience a decrease in tone, and thus some may remain in a shortened position.”
Claudia Canales, physical therapist at Hinge Health
Morning stretching helps counteract these effects while also priming the brain and body, improving flexibility and preparing us for movement throughout the day. According to research on pandiculation, stretching can also boost energy levels and reduce the risk of injury.
Stretching when you wake up is a great way to energise both your body and mind while offering several benefits:
Stretching any muscle can help to stimulate blood flow throughout your body. Research shows that as you stretch, the heart pumps harder making blood vessels widen, delivering more blood, oxygen and nutrients to muscles. This helps to keep your body clean, healthy and reduces any stiffness or soreness in your body for the day ahead.
Stretching when you wake up can increase your alertness by increasing blood flow to the brain and stimulating the nervous system. This helps you feel more focused, leading to better concentration and productivity throughout the day.
Stretching triggers the release of your body’s natural feel-good hormones—endorphins. No wonder it feels so good! These endorphins help you relax, boost your mood, and reduce stress. Released by the central nervous system and pituitary gland, they are more effective at relieving pain than morphine and may even help with period pain. Adding stretching to your routine can set a positive tone for the day and ease discomfort.
Stretching helps release muscle tightness from sleep and alleviates stress-related tension, making it especially beneficial for those with knots caused by stress. It also promotes relaxation by triggering the release of endorphins, which can help reduce anxiety throughout the day. Additionally, stretching improves breathing patterns, helping you feel more at ease, similar to the benefits of yoga and other relaxation techniques.
The parasympathetic nervous system, responsible for relaxation and recovery, extends from your brain throughout your body. It sends messages to neurons, helping control and balance stress levels and fostering a calm state. Research shows that stretching inhibits the sympathetic nervous system, which prepares the body for stress. This natural de-stressing process creates a more relaxed state when you wake up.
Ever wake up with stiff muscles or discomfort, feeling like you’ve slept in a strange position or on your arm? Unless you’re sleepwalking or waking up during the night, you typically don’t move much while resting and staying inactive for long periods can leave you feeling strained. Stretching in the morning helps reset and reactivate these muscles, improving posture and preparing you for daily activities.
Stretching regularly helps naturally improve flexibility by increasing the range of motion in your joints and muscles. Have you ever heard of stretching before a run or workout? The same applies to stretching after sleeping for hours. Improved flexibility reduces the risk of injury or pain and makes it easier to move throughout the day.
Stretching enhances proprioception, the awareness of body movement and positioning. By improving coordination and balance, morning stretching reduces the risk of falls, like tripping on the stairs first thing. Fewer hiccups in the morning also mean you’re more likely to be in a good mood (no more frustrations with your shirt or bag getting stuck on the doorknob)!
Everything is good in moderation, and the same applies to stretching. While stretching is beneficial and feels satisfying when you get out of bed, it’s not always recommended. If you’re injured or have an overworked muscle, a trapped nerve, or a strained ligament, you should avoid stretching, as it can worsen pain or cause further injury.
Additionally, stretching cold muscles can lead to injury. Before stretching, try a gentle walk to warm up your body. If you experience cramps or muscle spasms, stretching may not be the best option—instead, opt for a massage to relieve discomfort.
From involuntary big stretches upon getting out of bed to simple stretches you can incorporate into your morning routine:
If you experience hip, neck, or back pain after sleep, you may benefit from staying active during the day, switching sleeping positions, or choosing the right mattress. At Dreams, we offer a wide range of mattresses designed to alleviate back pain.
Stretching is beneficial not only in the morning but can also help keep your body moving and comfortable throughout the day. Here are some suggested times for stretching throughout the day:
Stretching in the morning helps wake up your body, improving flexibility, blood flow, and boosting your mood. You’ll set yourself up for a better day, feeling more productive. Making stretching a daily habit, both throughout the day and before bed, is an easy way to reduce stress, helping you feel more relaxed. Both your body and brain will thank you for it.
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