# Wake Up: 4-minute stretching routine

Source: https://stretchminute.com/routines/wake-up

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.

- Length: about 4 minutes at the default pace (7 stretches)
- Category: For the moment
- In the app: Free
- When to do it: Right after you get up, or whenever you feel stiff in the morning.

## Stretches, in order

1. **[Neck Rolls](https://stretchminute.com/stretches/neck-rolls)** (30 s): Loosens a stiff neck and upper spine.
2. **[Shoulder Rolls](https://stretchminute.com/stretches/shoulder-rolls)** (30 s): Releases tension held in the shoulders.
3. **[Big Arm Circles](https://stretchminute.com/stretches/big-arm-circles)** (30 s): Warms up the shoulders and upper back.
4. **[Standing Side Bend](https://stretchminute.com/stretches/standing-side-bend)** (20 s each side): Opens the side of the torso and ribs.
5. **[Hip Circles](https://stretchminute.com/stretches/hip-circles)** (30 s): Loosens the hips and lower back.
6. **[Crossover Toe Touches](https://stretchminute.com/stretches/crossover-toe-touches)** (30 s): Links the upper and lower body with a gentle twist.
7. **[Knee Circles](https://stretchminute.com/stretches/knee-circles)** (20 s): Gently mobilises the knees and ankles.

Times assume 5 seconds to get ready before each stretch and 3 seconds to switch sides.

Stretch gently and stop if anything hurts. Stretch Minute is not medical advice.

Get Stretch Minute: [App Store](https://apps.apple.com/app/id6504671159) · [Google Play](https://play.google.com/store/apps/details?id=com.indimakes.stretchingexercises)