← Routines

Morning Stretch

Run it in ZestimerAlready have the app? Open this routine.

Circuit 1

  • Neck Stretch

    30 sec each side

    01:00
    1. Sit or stand tall with your shoulders relaxed.
    2. Gently tilt your ear toward one shoulder until you feel a soft stretch.
    3. Keep both shoulders down and level.
    4. Hold, then return your head to center.

Circuit 2

  • Standing Side Stretch

    45 sec each side

    01:30
    1. Stand with your feet about hip-width apart and your spine tall.
    2. Reach both arms overhead and clasp your hands, or reach one arm up.
    3. Inhale and lengthen up through your fingertips.
    4. Exhale and lean gently toward one side.
    5. Hold and breathe, then return through center.

  • Cat-Cow

    00:45
    1. Come onto all fours with your wrists under your shoulders and your knees under your hips.
    2. Inhale and drop your belly, lifting your chest and tailbone into a gentle arch.
    3. Exhale and round your spine toward the ceiling, tucking your chin and tailbone.
    4. Flow between the two shapes, moving with your breath.
    5. Keep the motion slow and let each vertebra move in turn.

  • Standing Forward Fold

    00:45
    1. Stand with your feet about hip-width apart and a soft bend in your knees.
    2. Inhale and lengthen up through your spine.
    3. Exhale and hinge from your hips, folding your torso toward your legs.
    4. Let your head and arms hang heavy toward the floor.
    5. Breathe and relax, releasing a little more with each exhale.

Circuit 3

  • Seated Deep Breathing

    01:00
    1. Sit tall and comfortably with your hands resting on your thighs and your shoulders relaxed.
    2. Inhale slowly through your nose, letting your belly expand.
    3. Pause gently at the top of the breath.
    4. Exhale slowly and fully, softening your shoulders.
    5. Continue at a calm, unhurried pace.