Mindful Stretching: Start the Day With Slow and Deliberate Movement

“Mindful stretching” has been a part of my daily morning ritual for a couple years now.

It was my first step in trying to build a more physically active lifestyle. I had to remind myself that everything counts when it comes to getting exercise, even if it’s something as super easy as walking my dog or stretching before I jump in the shower.

“Mindful stretching” is simply exploring your body and its movements in a slow and deliberate way.

It’s not just “stretching,” but also being intimately aware of how your body feels and being in the moment with your movements.

Just as your “breath” is a common object of meditation, so too can your “body” become an object of meditation.

Here’s how I practice “mindful stretching.”

Mindful Stretching: Slow and Deliberate Movement

I believe in making habits as easy and convenient as possible, so I practice my “mindful stretching” as a quick 10-15 minute routine right before I jump in the shower.

If you combine your “mindful stretching” with a habit you already do every morning, it’ll become easier to build it into a new and consistent habit.

Since “mindful stretching” is about exploration, every session is a bit different.

Here’s the core breakdown of my routine:

• Stand in front of a full-length mirror. I start my exercise standing straight up, usually facing a full-length mirror. Mirrors can be helpful during “mindful stretching” because you also get to observe your body and its movements from an outside perspective.
• Transition into standing Yoga poses. While facing the mirror, I’ll first go into an “Upward Salute” pose (with my hands stretching above my head). From there, I explore other Standing Yoga poses (or my own variations of them) such as balancing on each leg, squatting into different positions, and stretching my legs.
• Move mindfully as you explore different positions. As you transition from one “resting pose” into another, make sure you move slowly and deliberately. Feel how your weight and balance shift as you move from one position into another. Notice how gravity acts differently on your body from each position – and how this adds stress and tension to different muscles and joints.
• Identify body parts that ache and/or feel tense. As you stretch and move, pay close attention to the sensations in your body. Use this opportunity to identify any specific areas where you may be unusually achey, tense, in pain, or just feeling “off.” Be gentle with those areas and give them extra care and attention. There is a wisdom to body awareness, but it first requires we become better listeners to our bodies and the signals it is sending to us on a daily basis.
• Integrate power-poses and game faces. A couple fun things I add to my “mindful stretching” routine are power poses (body postures that signal confidence and dominance, including flexing my muscles), and game faces (facial expressions that signal grit and determination). These can both add a powerful mental component to your mindful stretching routine.
• Jump around a little and add some cardio exercises. I view “mindful stretching” as a way to wake my body up in the morning and get the energy flowing. A lot of it is slow, relaxing, and deliberate movement, but as I start to loosen up I often jump around a little or throw in a few jumping jacks or dynamic squats just to get my blood flowing and the adrenaline pumping. Don’t be afraid to kick it up a notch every now and then.
• Lay down on the floor. Laying down on the floor gives you an opportunity to explore different muscle groups, especially Seated Yoga positions (or your own variations). I start by laying down flat on my back and slowly lifting my arms and legs up; again, notice how gravity acts on your body and creates stress and tension as you move from position to position. While laying on the floor, I may also throw in a few crunches/sit-ups, or do a quick progressive muscle relaxation exercise by stretching out my toes and working my way up my body (stretching and releasing).
• Combine positive thoughts with mindful movement. If you want to add another “mental component” to your mindful stretching, consider sprinkling a few positive affirmations into your routine. When you combine positive thinking with mindful movement, it feels as if you’re ingraining those positive thoughts into your body on a deeper level. With practice, you can create an anchor (or strong association) between your body and certain thought patterns. Choose one simple mantra, such as “I am energy” or “I’m awakening my body and mind,” as you go through your routine.
• Finish with a symbolic ritual. Complete your “mindful stretching” with a symbolic ritual to end everything on an inspiring and uplifting note. This can include a short prayer, kissing a lucky necklace, or a quick visualization. For example, I often practice a Flying Boulder ritual to motivate myself to overcome any obstacles that may be in my path.

These are the main elements of my “mindful stretching” routine. As you practice your own version, you’ll slowly make changes that work best for you.

My routine often changes in small ways every time I practice it, I like to experiment a lot and improvise as I go along. A part of this depends on how your personality shapes your exercise – I crave a bit more “novelty” so things don’t get boring or stale, but other people prefer more structure and organization in their exercise.

Overall, mindful stretching is an essential building block to any exercise routine – whether you’re training for a weight lifting competition or just trying to become more attuned to your body.

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