Stretch Minute Get the app

For the moment · Free routine

Wake Up

  • 4 minutes
  • 7 stretches
  • Standing
  • No equipment

A short morning stretch to start the day. Seven standing moves take you from neck and shoulder rolls to hip and knee circles, so you can do it next to the bed with no mat.

When to do it: Right after you get up, or whenever you feel stiff in the morning.

Free in the app. Follow along with a countdown for every hold and a voice that tells you what comes next.

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Illustration of the shoulder rolls stretch from the Wake Up routine
Shoulder Rolls, one of the 7 stretches in Wake Up

The 7 stretches, in order

Times are at the app’s default pace, with five seconds to get ready before each stretch and three to switch sides. Tap a stretch for how to do it; in the app you follow along with a timer and voice guidance.

  1. Neck Rolls

    30 s

    Loosens a stiff neck and upper spine.

  2. Shoulder Rolls

    30 s

    Releases tension held in the shoulders.

  3. Big Arm Circles

    30 s

    Warms up the shoulders and upper back.

  4. Standing Side Bend

    20 s each side

    Opens the side of the torso and ribs.

  5. Hip Circles

    30 s

    Loosens the hips and lower back.

  6. Crossover Toe Touches

    30 s

    Links the upper and lower body with a gentle twist.

  7. Knee Circles

    20 s

    Gently mobilises the knees and ankles.

Stretch gently and stop if anything hurts. Stretch Minute is not medical advice. If you are injured, pregnant or have a medical condition, check with a doctor first.

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