Watch a cat wake up from a nap and you will see a lesson in slow mornings. It never springs straight into action. It stretches long, yawns, arches and only then gets up to see about the day. People can borrow the same habit. A few minutes of gentle movement before your feet touch the floor can make the shift from sleep to waking feel softer and more deliberate.
This routine takes about five minutes and can be done right in bed. Move slowly and comfortably, never into pain. If you have back, hip, knee or joint problems, are pregnant or are recovering from an injury or surgery, talk to your doctor before starting a new stretching routine.
Begin with the breath
Before you open your eyes fully, lie on your back and notice your breathing. Feel the rise and fall of your belly and chest. Take three slow breaths, letting each exhale be a little longer than the inhale. Notice how your body feels this morning, without judging it. Some days you will feel loose and rested, others stiff and heavy. Both are fine.
Five gentle stretches
- The long reach. Stretch your arms overhead and point your toes, lengthening from fingertips to heels as if someone were gently pulling both ends. Hold for a few breaths, then relax. Repeat two or three times.
- Knee hugs. Draw one knee toward your chest and hold it gently with both hands for a few breaths, then switch sides. If it feels good, finish by hugging both knees and rocking slightly side to side.
- A lying twist. With knees bent and feet on the bed, let both knees drift slowly to one side while your shoulders stay relaxed. Pause, breathe, then bring them back through center and over to the other side.
- Ankle and wrist circles. Slowly circle your ankles and wrists in both directions, and wiggle your fingers and toes.
- A figure four. With both knees bent, cross one ankle over the opposite knee and let the raised knee fall gently open. Hold for a few breaths and switch.
A soft mattress can make some stretches feel wobbly. If so, try them on a rug or a folded blanket on the floor instead.
Sitting up slowly
When you are ready, roll onto your side and use your arms to press yourself up to sitting, rather than jackknifing straight up. Sit on the edge of the bed with your feet flat on the floor. Roll your shoulders back a few times, then gently tilt one ear toward its shoulder, pause and switch. Take one more slow breath before you stand. If you ever feel light-headed when you rise, sit back down and wait a moment before trying again.
Making it a summer habit
Pair the routine with a glass of water on the nightstand, so your first sip of the day comes right after your last stretch. On July mornings, open the blinds afterward to let in the early light, and consider stepping onto the porch or into the yard for a minute while the air is still at its coolest.
There is no need to make this a workout. The point is simply to greet your body before asking anything of it. Over time, these few quiet minutes may become one of the nicest parts of your day.