7 Stretch Routines to Kick-start and Keep You Energized Throughout Your Day

Tired of waking up in the morning with body aches and pains? Or do you constantly feel tight and sluggish? Chances are you're like everyone else who skips out on stretching. To start waking up with energy and safeguarding your body from injury, run through these seven quick and easy stretches for every muscle.

Here are 7 quick stretches you could use to give yourself that early morning burst of energy in order to kick start your day and prevent you from falling asleep every now and then .

1. The Calf Stretch

• Standing with your legs shoulder-length apart put your hands on a wall or chair. 
•  Keep your heels on the ground and knees straight while leaning into the chair or wall. 
• Complete: 3-5 sets x 30 seconds. 

The calf stretch relieves foot pain as well as pain in the shin, hip and knee. It can also safeguard the Achilles tendon (That tight cord you feel right at the back of your heel).

 2. The Quadriceps Stretch

• Standing feet together and hips straight
• Bend your right knee back and take the front of your right foot in your right hand. 
• Keep your knees even as you bend your right knee back. 
• Continue to keep your body straight as you hold this stretch, feeling it on the top of the quadriceps. 
• Complete: 3-5 sets x 30 seconds. 
• Do the same with the opposite leg

Stretching the quads can help improve knee and back pain in addition to improving circulation and even help reduce stress.

3. The Shoulder Stretch 

• Stand with your legs approximately shoulder-width apart
• raise your right arm to shoulder height, and move it across the front of your body. 
• With your left arm pull the right arm as close to the chest as possible and hold.
• Switch arms and repeat. 
• Complete: 3-5 sets x 30 seconds. 

The shoulder is one of the most delicate joints in the body, this shoulder stretch helps improve flexibility and mobility.

4. Triceps Stretch 

• Keeping feet shoulder-width apart raise your right arm over your head. 
• Bend your elbow so that your right hand is reaching for your left shoulder. 
• Use your left hand to pull back on your right elbow. Hold and switch arms. 
• Complete: 3-5 sets x 30 seconds. 

Although a small muscle group, the triceps help support the shoulder and biceps. Maintaining mobility and flexibility is critical for athletic longevity and general well-being.

5. Runner’s Stretch

• Sit down with one foot tucked in while the other is facing straight forward. 
• Lean forward with your arm extended trying to grab your foot. 
• If you cannot grab your foot, lean forward until you feel your hamstring stretching. 
• Complete: 3-5 sets x 30 seconds. 

The runner’s stretch is a great combatant against hip and knee pain, which is quite common among avid runners.

6. Butterfly Stretch  

• Sitting down, take both feet and align your heels and feet so that they're touching, 
• Then gently press down on your thighs with your elbows until you feel your groin area being stretched out. 
• Complete: 3-5 sets x 30 seconds. 

Ok so now do you feel like a Shaolin monk yet? Well... that's the butterfly stretch.
It opens up the hips and thighs to improve flexibility. For those who complain of stiff hips you might want to try this more often at home and during your break time at work. Just ensure your boss doesn't catch you in the middle of you

7. Standing Side Stretch 

• Standing straight up grab one hand over your head with the other 
• Gently lean to each side while pulling on your hand slightly to engage your muscles between the ribs. 
• Complete: 3-5 sets x 30 seconds. 

Despite making you look and feel like a ballerina, the standing side stretch safeguards the core, lower back, and spine. The stretch even assists with stimulating the digestive tract if you’re experiencing gastrointestinal issues.


Most of these stretches can be done standing and are idea for the office setting or in-between your daily routines. You can also adopt the lying position to execute these moves as long as your boss isn't gonna walk through the door and find you lying on the floor.

Written by:  Rapheal Ezemobi (Physiotherapist)

Edited by: Dr. Obieze Nwanna - Nzewunwa