PT Health Life

Morning stretching exercises help the body stay alert and full of energy

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PT Health Life – Performing stretching exercises in the morning will stimulate the body to produce more ‘happy hormones’, helping the spirit feel refreshed, ready to start a new day full of energy.

1. Baby stretching position

Child’s pose is a very simple stretching exercise that mainly affects the buttocks, spine, pelvis and thighs. When exercising, the muscles will be stretched, bringing a feeling of relaxation to the mind, stretching the spine and increasing energy for the new day.

Proceed as follows:

  • Place your hands and knees on the floor, knees slightly open and feet slightly closed, big toes touching, keeping your back straight with your shoulders and buttocks.
  • Slowly bring your buttocks close to your heels, arms facing down, fingers straight, abdomen touching thighs, back fully stretched, forehead almost touching the floor.
  • Contract your abdomen, inhale and exhale slowly, repeat 5 deep breaths and return to the starting position.
Baby pose.

2. Cat – cow pose

Performing the cat and cow postures alternately improves blood circulation , brings a feeling of relaxation, and stretches the spine.


  • Maintain the ending position after practicing the baby’s movements. Slowly bend your back down, bring your belly close to the floor, push your hips up, creating a cow position.
  • Exhale, press your hands into the floor, legs clenched, arms supporting your body, abdomen contracted, arch your back as high as possible and bow your head, creating a cat-like position.
  • Perform these 2 positions alternately for 5 breaths, slowly and deeply.
Cat-cow pose.


3. Downward facing dog pose

When practicing the downward facing dog pose, the muscles in the arms, shoulders, and wrists are fully stretched, and the spine and calves are also effectively relaxed.


  • From the cat-cow position you just did, use force to press your hands into the floor and slowly raise your knees. Lift your hips up and down a few times to stretch your muscles and spine before getting into the pose.
  • Stretch your legs and back as high as possible, and place your head between your arms.
  • Squeeze your abdomen, thighs and calves tightly so your body can stay firmly on the floor.
  • Once you have stabilized your body, gently bounce your knees on each leg, breathing evenly for 5 breaths.
  • Stop swinging your legs, hold the position for at least 2 breaths and then return to the starting position.
Downward facing dog pose.

4. Three-legged dog pose

Practice three-legged dog pose to train and relax the hamstrings, hip flexors and arms according to the following instructions:

  • From the downward facing dog position, parts such as the arms, coccygeal muscles and legs are stretched as much as possible.
  • Take a deep breath, tighten your legs and lift your right leg high. Left leg straightened, trying to put the heel on the mat for support.
  • Exhale, bend your right leg with your heel pointing toward your buttocks, tilting one side of your body to the left so you can maximize the extension of your right hip.
  • You hold this position, take 2 breaths, then gently bring your foot back to the floor while you exhale, then do the same with the other side.
Three-legged dog pose.


5. Mountain pose

Mountain pose helps increase the strength and flexibility of back muscles, reducing symptoms of back pain caused by sitting too much. Like other yoga movements, this pose also helps the mind stay alert and refreshed after waking up.


  • Stand straight on the exercise mat, feet parallel, arms relaxed, hanging along the body.
  • Take a deep breath, slowly raise your arms above your head.
  • Gently tip your heels and stand on your toes, slightly arch your body, face up slightly, eyes looking straight.
  • Breathe evenly, hold the position for 1 – 3 minutes and return to the starting position.
Mountain pose.

Creating the habit of waking up early every day is completely possible. Just a few small changes in your lifestyle can help you reduce fatigue, feel refreshed and active in the morning. If you can sunbathe as soon as you wake up, your mood and energy will be maintained all day long. Open the curtains to enjoy the sun while doing some gentle stretching exercises.

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