Workout Routines

Stretching Routines: Morning, Afternoon, Evening

Stretching Routines Morning, Afternoon, Evening

A regular full-body stretch routine can benefit mental and physical health. It enhances motion range and minimizes injuries. Stretches even reduce lower back pain plus pain from osteoarthritis. But, make sure you begin slowly at your speed. In case of injury, talk to a skilled physiotherapist or doctor first. He/she will advise a customized routine. This post will explain stretching routines for beginners. 

Morning Routine

Try these energizing stretches in the morning:

Shoulder or Neck 

If you notice stress while sleeping, neck/shoulder stretch is one great exercise for beginners that will provide quick relief and boost fitness. 

  • Sit in a yoga pose. Stretch muscles on the neck’s right side.
  • Now, hold this for 20 seconds.
  • Repeat this on the neck’s left side.
  • Take a deep breath. Roll shoulders backward/forward for a few seconds.
  • Lift shoulders to ears. Then, drop them fully. 


It is ideal for athletes because this pose will make your back strong, open chest, and stretch abdominal muscles.  

  • Lie on your stomach. Put your hands beneath the shoulders.
  • Tuck elbows in by the sides.
  • Now, slowly elevate the chest plus the head.
  • Shut teeth. Relax shoulders as well as neck.
  • Hold this pose for 10 seconds. Slowly lower back down.
  • Repeat it 8 – 10 times. 


Hamstring stretching exercises enhance hamstring flexibility and prevent tightness.

  • Lie flat on the back and look up to the ceiling.
  • Now, lift your right leg till it makes a 90-degree angle.
  • Hold your right leg at your knee’s back with both hands for 10 – 20 seconds.
  • Move the leg in a circular motion several times.
  • Finally, repeat this on the left leg.

Knees-to Chest

This exercise not only enhances joint flexibility but minimizes stiffness linked with spinal stenosis or spinal arthritis. 

  • Lie flat on the back.
  • Bring one knee to the chest. Hold it with hands/arms.
  • You can even do knees-to-chest stretches by bringing your knees simultaneously. 
  • Finally, hold this pose for 30 seconds. 

Afternoon Routine

An afternoon routine will help you get more flexibility speedily. 

Hip Opener

Hip openers release muscle tightness that is responsible for making the pelvis, spine, and hips stable. 

  • Sit on the chair. Put feet on the floor.
  • Lift right leg. Put a right foot on the left thigh. 
  • Now, lean ahead from hips as well as keep back straight.
  • Finally, hold this position for 20 seconds plus repeat with the left leg.

Lateral Side 

This is useful for women who are dealing with lower back ligament sprain, lower back muscle strain, and abdominal muscle strain. 

  • Sit on the chair’s edge with feet down.
  • Put left palm against chair seat plus reach right arm overhead.
  • Now, extend the arm upward using the spine and bend sideways to the left.
  • Hold this pose for 20 seconds. Repeat on the other side. 


Chest stretching improves body posture, provides relief from upper back pain, as well as minimizes tightness. 

  • Stand with feet under hips.
  • Grip hands behind back.
  • Roll shoulders back, up, down with chest open.
  • Now, squeeze your shoulder blades.
  • Lift arms. Hold it for 20 seconds. 

Evening Routine

Since unwinding is crucial for good quality sleep. So, before you go to bed, make sure you perform these exercises:

Child’s Pose

This calming yoga pose releases stress from facial muscles plus shoulders.

  • Bow down with arms at the sides.
  • Make sure knees are hip-width apart while you move weight back.
  • Stretch arms long behind the body.
  • Put hands palm-up on the floor and sink chest to it so that this rests on thighs. 
  • Place forehead down.
  • Shut eyes. Take constant deep breaths. 


Overhead stretch is ideal for men. It incorporates the upper body, arm, plus shoulder muscles. 

  • Sit comfortably in a chair or stand with feet shoulder-width apart.
  • Bring both hands over your head.
  • Now, interlace your fingers and stretch towards the ceiling.
  • Inhale deeply. Suck stomach. 
  • Exhale while you bring your arms down.


A Cat/Cow pose is perfect for beginners because it will reach the spine plus core muscles.

  • Kneel and put your hands flat on the ground.
  • Make sure your arms are beneath your shoulders.
  • Breathe gradually as you make it back round. 
  • Now, make your abdomen muscles tight and bend your neck downwards.
  • Slowly exhale while making an arch on your back and look at the ceiling.
  • Do this several times. 


Make positive changes in your life by creating stretching habits when you wake up and go to bed. Studies claim that it’s a good idea to perform dynamic stretches before a workout and static ones afterward.

Doing bed stretches every day can benefit too because it makes your body ready to begin or end the day. But you might feel uncomfortable when muscles are tight. Pay close attention to sensitive areas and speak to an experienced healthcare expert.