The Extensa™ Blog

If you're looking for flexibility training, group fitness and general well-being information you've come to the right place!

Woman feeling transformed after doing 5 minutes of stretching with Extensa per week

Morning Magic: How Just 5 Minutes of Stretching Transformed My Stiff Body in 1 Week


Have you ever woken up in the morning feeling like your body is as stiff as a board? It's a common sensation for most people at some point in their lives but especially if you spend long hours at a desk or have a physically demanding job. The good news is that you don't need to dedicate hours to yoga or pilates to alleviate the discomfort and pain. In fact, a simple 5-minute stretch routine can work wonders. In this blog post, I'll share my personal experience with incorporating the Extensa™ method’s short daily stretching routine into my morning routine for one week and how it transformed my stiff body into something more flexible and relaxed.

The Importance of stretching in the morning: Before delving into my week-long journey, let's discuss why morning stretching is so beneficial. Morning stretches can kickstart your day with energy, alleviate muscle tension, increase blood flow, and promote flexibility. It's like giving your body a gentle wake-up call, preparing it for the day ahead. And the best part? It only takes 5 minutes!

My 5-Minute Morning Stretch Routine from the Extensa™ method: Here's a sample of the simple 5-minute stretch routine I followed every morning for a week:


  1. Neck Stretch (30 seconds): Slowly turn the head to one side and then to the other side. Keeping the movement gentle and controlled and only going as far as you feel slight tension. This is a great way to release tension in your neck and upper back.
  2. Shoulder Rolls (30 seconds): Begin by rolling your shoulders backward in a circular motion. Then alternate one at a time. This helps loosen up your shoulder muscles.
  3. Ribcage movements (30 seconds): Begin by sliding the ribcage to one side and then the other side. Keep the abdominals engaged and focus just on your upper body. You can then add the entire upper body to the movement and flow through the movement.
  4. Contract release (30 seconds): In a seated position, tuck your pelvis under and curve your spine. Pull the ribcage in and lower your chin forming a “C curve” from the tailbone to the tip of the head..

My Stretching Experience: After a week of following this simple morning stretching routine, I noticed several positive changes in my body. The most significant change was the reduction in stiffness. I no longer felt like I was starting the day with a rigid body. My movements became more fluid and pain-free. The routine also provided me with a sense of calm and relaxation, which set a positive tone for the day.

In addition to the physical benefits, I found that my mental focus improved. The act of taking just 5 minutes to stretch allowed me to clear my mind and prepare for the day ahead with a more positive outlook.

Incorporating a 5-minute morning stretch routine into your daily life is a small commitment with significant rewards. Whether you're a fitness enthusiast or someone who is new to stretching, it's a great way to boost your overall well-being. I highly recommend trying an Extensa™ class.

Give it a try for a week, and you may be pleasantly surprised by the positive changes you experience in your body and mind. Say goodbye to that morning stiffness and welcome a more flexible, relaxed you!

~ Gina P. is a regular Extensa™ participant and wrote about sharing her transformational experience.

Stay up to date with all the Extensa™ news!

We hate SPAM. We will never sell or share your information, for any reason.

Stretching for Fitness Career Success: Unlock the Key to Empowering your Participants

Join our Extensa™ Stretching Instructor Training Course