What is Pandiculation and Why You Should Always Stretch in The Morning

Pandiculation.

Sounds like a mouthful (and it certainly is).

It’s not fugazi; it’s actually a way to energize your body and release the stiffness that accumulates during sleep.

So, what is pandiculation?

That’s exactly what we’re here to discuss today!

What is Pandiculation?

Pandiculation is the natural reflex of stretching your body after being in a stationary position for a long time, like when you wake up in the morning after a long night’s rest and recharge. This is often accompanied by yawning, and both of these actions help to help you wake up and feel more alert.

Why You Stretch in the Morning

While it may seem like a simple act, pandiculation offers several important health and wellness benefits in addition to helping you wake up.

Here are a few reasons why you should make it a daily habit:

Boosts Energy

Stretching in the morning can help to increase your energy levels and improve your mood.[1] This can help you tackle the day ahead with greater enthusiasm, motivation, and focus.

Increases Circulation

When you stretch, you increase blood flow throughout your body, which delivers oxygen and essential nutrients to your brain, muscles and essential organs. In addition to supporting overall health, this can boost energy, alertness, and performance (in the gym, at the office, or in class).[2]

Improves Flexibility

Long periods of inactivity can lead to feeling stiff, uncomfortable, and irritable. Plus, as we age, we naturally start to be less flexible, leading to further discomfort and pain. Stretching each morning (and throughout each day) can improve your flexibility.[3]

You may also be able to lower your risk of future injury by regularly stretching.

Reduces Stress

As we just mentioned, inactivity can result in stiffness and irritability. Stretching helps to release tension in your muscles, which can help you to relax and unwind. This ultimately allows you to start your day feeling calm, centered, and focused.

Enhances Productivity

In addition to aforementioned benefits, stretching after long periods of being inactive has also been found to help increase productivity[1], enabling you to get more done each day (which helps to increase feel good neurotransmitters like dopamine and serotonin).

Simple Stretches to Try

We’ve all felt a bit tense or “stiff” after waking up, especially if you’ve had a tough workout the day before. So, before you start regretting that hard training session, here are some simple and easy stretches to try upon waking.

#1 Cobra

Good news!

This stretch can be done from the comfort of your bed!

1. Roll over onto your belly with your hands placed palm-down underneath your shoulders.
2. As you inhale deeply, gently push your torso up, keeping a soft bend in your elbows and neck in line with your spine. (Note: Don’t crane your neck to look up).
3. Exhale slowly and lower.
4. Repeat as many times as you feel necessary.

#2 Knees to Chest

Here’s another simple stretch you can do in your bed to help naturally energize your mind and muscles:

1. Lie on your back with your arms at your sides and your legs extended.
2. Bend your knees.
3. Slowly raise both knees and grab each knee with each hand.
4. Bring your knees as close to your chest as you comfortably can.
5. Inhale deeply for a count of 5, hold for a count of 3, and then slowly lower your knees.
6. Repeat as desired.

#3 Morning Shoulder Stretch

The shoulders are one of the most complicated and troublesome joints in the body.

Here’s a stretch to help keep your rotator cuff and shoulders healthy (though you’ll have to do this one standing up):

1. Stand next to your bed.
2. Interlace your fingers.
3. Raise your hands above your head, palms upward.
4. Lift up, stretching your rib cage and reaching through the tips of your fingers and toes.
5. Hold for a count of 3-5 seconds.
6. Exhale through your mouth while lowering your arms and pulling your shoulders down and back.
7. Perform 5 times in total.

#4 Child’s Pose

Commonly performed in yoga, child’s pose helps to stretch your back, shoulders, hips, glutes and pelvis. You can perform it in bed or on the floor.

1. Begin in a kneeling position with your knees hip-width apart.
2. Lower your torso towards your knees.
3. As you lower, stretch your arms out with your palms down.
4. Keep lowering your body until your chest is close to the mattress or floor.
5. Keep stretching your arms away from you as far as is comfortable.
6. Hold for 5 breaths.

#5 Glute Bridge

Here’s another great stretch to help combat the hunched over posture that so many of us deal with each day staring at screens. It’s also a great way to strengthen the glutes while stretching the hip flexors!

1. Lie on your back with your arms straight at your side, palms facing down.
2. Bend your knees, keeping them hip-width apart and feet flat on the floor.
3. Squeeze your glutes to lift your hips, keeping your arms flat at your side. (Note: The weight should be on your feet and shoulders, not your neck.)
4. Hold for five breaths.
5. Slowly lower your hips until you’re back in the starting position.
6. Repeat 5-10 times.

The Bottom Line on Pandiculation

Pandiculation sounds made up, but it’s actually a natural and important way to start the day. So, tomorrow morning when you wake up, take a few moments to stretch your body and enjoy the many benefits that come with this simple act.

Not sure how to start your “pandiculation routine”?

It's easy!

Start by taking a few deep breaths and then slowly stretch your arms, legs, and back. Hold each stretch for 10-15 seconds and be sure to breathe deeply throughout the process. After that, try out some of the other stretches we’ve discussed above and make sure to let us know your favorite way(s) to wake up each day!

References

1. Sudo, M., & Ando, S. (2020). Effects of Acute Stretching on Cognitive Function and Mood States of Physically Inactive Young Adults. Perceptual and Motor Skills, 127(1), 142-153.https://doi.org/10.1177/0031512519888304
2. Kruse NT, Scheuermann BW. Cardiovascular Responses to Skeletal Muscle Stretching: "Stretching" the Truth or a New Exercise Paradigm for Cardiovascular Medicine? Sports Med. 2017 Dec;47(12):2507-2520. doi: 10.1007/s40279-017-0768-1. PMID: 28780647.
3. Warneke K, Wirth K, Keiner M, Schiemann S. Improvements in Flexibility Depend on Stretching Duration. Int J Exerc Sci. 2023 Jan 1;16(4):83-94. PMID: 37113511; PMCID: PMC10124737.