6 Energising Stretches to Wake You Up in the Morning or During an Afternoon Slump

When you’re dragging and need a boost, what’s your go-to reboot? Maybe you spend a few extra minutes lying in bed, or take a doomscrolling break, or throw back your third coffee of the day. Those re-energisers may work in the moment, but it’s likely only a matter of time before your battery starts to drain again.

“When we’re feeling tired, our instinct is usually to do less. But, sometimes, what our body is actually asking for is a little bit of movement,” says Lindsey Benoit O’Connell, a meditation teacher and trainer.

A few minutes of stretching is what Lindsey does when her energy stores need a quick refill. Stretching and gently moving your muscles increases circulation and encourages mindful breathing, which both increase the amount of oxygen being shuttled throughout your body – including to your brain, which is why you may feel more awake and alert afterwards.

Stretching isn’t a substitute for all of the healthy habits that promote steady energy, such as getting enough sleep, exercising, managing stress and eating a balanced diet that includes energy-supporting foods, but “dynamic stretching, in particular, can provide an energy boost that tells the body and brain ‘okay, we’re getting back online now,’” Lindsey adds.

Dynamic stretching is where you move in and out of the stretch rather than holding a static position for a set amount of time. “This helps prevent you from relaxing so deeply that you’re ready for a nap, and instead gets the blood pumping so your body wakes up,” says Lindsey.

Next time you wake up a little groggy or hit the 3pm slump, try Lindsey’s favourite stretches for more energy.

Stretches for More Energy

There’s no rule for how long to stay in each stretch. Focus on your breathing, inhaling and exhaling evenly as you move.

And you don’t need to flow through all of the stretches below every time you need a boost. Pick a few and see how you feel; you can even repeat the same stretch if there’s one that seems to really do the trick for you.

1. Standing Reach

Why it works:

This stretch gets your shoulders and spine moving, opens the front of your body and provides a big, expansive stretch that feels like waking up

How to do it:

1. Stand with your feet about hip-width apart.
2. Inhale and sweep your arms overhead; reach up through your fingertips as if you’re trying to make yourself taller. If you can (and it feels good), gently bend backwards a bit to really open and stretch your chest.
3. Exhale and return to neutral.
4. Repeat

2. Standing Side-to-Side Reach

Why it works:

This stretch opens the muscles along the side of your torso, which creates space to move and breathe. It also requires lateral movement, which most of us don’t do often enough throughout the day.

How to do it:

1. Stand tall and reach one arm overhead; gently lean towards the opposite side.
2. Return to standing and lower your arm.
3. Repeat on the opposite side.
4. Slowly switch from side to side, repeating several times.

3. Lunge With Overhead Reach

Why it works:

This pose is especially useful if you’ve been sitting for a long time because it stretches your hip flexors and entire lower body, while the overhead reach introduces more energizing movement to the upper body.

How to do it:

1. Stand with your feet hip-width apart.
2. Step your right foot forward into a lunge and lower your back knee as low as is comfortable.
3. Gently shift forward until you feel a stretch through the front of your back hip, then reach your arms overhead.
4. Hold for a breath.
5. Then, step back to standing and lower your arms.
6. Repeat on the other side.
7. Do this several times, alternating sides.

4. Standing Chest Opener

Why it works:

This stretch opens your chest and shoulders to counteract stiffness and improve posture, which is shown to promote energy.

How to do it:

1. Stand tall and clasp your hands behind your back.
2. Gently pull your hands back away from your body as you simultaneously lift your chest. Don’t force your shoulders backwards; pull only until the stretch feels good.
3. Release the stretch.
4. Repeat

5. Standing Twist

Why it works:

This stretches the spine, shoulders, hips, and torso all at once for optimal circulation and a dose of gentle movement.

How to do it:

1. Stand with your feet comfortably apart and your knees soft.
2. Gently rotate your torso side to side, letting your arms swing naturally with the motion or holding them in front of your chest, stacked on top of each other (whichever feels better). Keep it loose and try not to twist past what feels good (don’t force it).

6. Downward Dog With Pedaling

Why it works:

This move enhances the traditional yoga pose by making it more active since your entire body is gently in motion.

How to do it:

1. Start on your hands and knees in tabletop position.
2. Curl your toes under and lift your hips up towards the ceiling, straightening your legs. Instead of holding static, gently bend one knee, then the other, as if you’re pedalling.
3. Pedal several times or as long as feels good.