A Pilates instructor says these are the three mobility stretches you should do as soon as you wake up

A man performs a downward dog pose in a bedroom on a yoga mat. He is facing downward, with his hands and feet on the mat and his hips held high, so his body forms and upside down V shape. Behind him we see a pristine bed, white arms chair and dressing table.

Ever wake up feeling stiff, rigid, or a little bit achy? Whether you’ve been for a run the day before or you’re feeling sore after sleeping in a fixed position, a morning mobility routine can offer some relief.

Pilates instructor Liz Patient says completing her three-move morning sequence can increase your range of movement and help you loosen up, especially if you’re suffering from DOMS after a tough run.

"If you're waking up feeling like the tin man, then the best thing you can do for your muscles is get them warmed up and moving ASAP," Patient says. "It'll enhance your range of motion over the day."

Although Patient created this routine specifically for runners, she says everyone can benefit from these stretches.

The three-move mobility routine

A post shared by Liz Patient | Runner | Pilates Instructor (@pilates_for_runners)

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Patient recommends aiming for six to eight repetitions of each exercise, per side on unilateral moves.

"You can always do more if you have time and are feeling particularly stiff and tight,," she says.

Here are the moves and their benefits:

• Chest stretch and roll down
  Benefits: Patient says this will stretch out the chest, front of the hips, back and hamstrings (rear thigh muscles).
• Walkout to downward dog
  Benefits: This move will stretch your hamstrings and calves, according to Patient, while also providing mobility for the shoulders, ankles, feet and back.
• Lunge and rotate
  Benefits: The Pilates instructor says this move will target your hip flexors, while mobilizing the back, shoulders, feet and ankles.

The benefits of completing mobility exercises in the morning

Doing some morning mobility exercises can relieve muscle tension and kickstart your day.

"Stretching first thing can help regulate your circadian rhythm [your body's internal clock, which governs your sleep-wake cycle], improving your sleep quality at night," explains Patient.

According to Patient, stretching also increases blood flow—and therefore the delivery of oxygen and nutrients—to your muscles, which could aid post-exercise recovery.

It can also improve your mental health. "Morning movement triggers the release of endorphins, dopamine, and serotonin, often called the ‘feel-good hormones’," Patient says. "This natural chemical boost can improve your mood and mental clarity for hours. It helps you feel more alert, focused, and productive."

If you want ta longer routine, try these beginner yoga stretches when you first wake up.

Shop yoga mats

You don't need much equipment to do this routine, but you might have a better grip during downward dog if you practice on a mat. The below picks all come from our guide to the best yoga mats.

Jade yoga travel mat

Liforme yoga mat

Manduka Pro Lite Yoga Mat