If you’re like most people, your mornings start with a rush. Maybe it’s coffee, maybe it’s kids, maybe it’s the mad dash to get to work on time. But here’s the truth: the way you move (or don’t move) first thing in the morning sets the tone for how your body feels the rest of the day.

I can’t tell you how many times patients tell me, “I just woke up stiff” or “I didn’t do anything yesterday, and now I hurt.” The reality is that most of these aches don’t come out of nowhere—they brew over time. That’s why I’m a big fan of catching up to the problem with care, and then keeping up with it through movement, maintenance, and yes—even a few good stretches.

So, if you want to move better, feel better, and keep problems from sneaking up on you, here are 3 simple morning stretches I swear by as a chiropractor.

1. Cat-Cow Stretch (Your Spine’s Best Friend)

This one looks funny, but trust me, your back will thank you.

How to do it:

✔️ Get on your hands and knees.

✔️ Arch your back up toward the ceiling like an angry cat (that’s the cat).

✔️ Then, drop your belly down, lift your chest, and stick your tailbone out (that’s the cow).

✔️ Move slowly back and forth 8–10 times.

💡Why it works: It wakes up your spine, loosens stiffness, and gets blood flowing through your back. Perfect if you wake up feeling like the Tin Man.

2. Standing Forward Fold with Shoulder Opener

If you sit at a desk all day, this one’s gold. It stretches your hamstrings and also opens up those tight shoulders.

How to do it:

✔️ Stand with your feet hip-width apart.

✔️ Slowly bend forward, letting your arms dangle toward the ground.

✔️ For the shoulder opener: clasp your hands behind your back (or grab a towel if your hands don’t reach) and gently stretch them overhead as you fold.

✔️ Hold for 20–30 seconds.

💡Why it works: This hits two birds with one stone—your lower back and hamstrings relax, and your shoulders finally get some relief from being hunched forward.

3. Seated Spinal Twist

Your spine loves rotation. This stretch helps keep things moving the way they should and feels amazing after a night of staying in one position.

How to do it:

✔️ Sit on the edge of your bed or a chair with feet flat on the floor.

✔️ Place your right hand on the outside of your left thigh and gently twist your torso to the left.

✔️ Hold for 15–20 seconds, then switch sides.

💡Why it works: It helps restore mobility to your spine, relieves tension, and keeps those joints from stiffening up.

The Bottom Line

You don’t need to spend an hour on the floor with a yoga mat to take care of your spine. Just 5 minutes of intentional stretching in the morning can change how your whole day feels. It’s not about doing “just enough to get by”—it’s about keeping up with your body so it doesn’t slow you down later.

If you’re dealing with nagging pain or you just want to stay ahead of problems, these stretches are a great start. But if you’re ready to take things a step further and keep your spine, joints, and movement at their best, I’d love to help. Book your appointment here and let’s keep you moving well, not just today, but for the long run.