Morning Movement: Simple Stretches for Little Ones
“In the quiet of a new day, a gentle stretch can be the spark of connection and calm—for both your baby and you.”
Why Easy Morning Movement Matters for Your Child and You
At Solstice Chiropractic, we understand that early mornings offer a special window of opportunity to help your child’s nervous system wake up gently and thrive. This isn't just about movement—it's about helping the brain and body begin the day in sync.
We use insights from InSight CLA nervous system scans to support care that helps families move from stress and stuck patterns into safety and healing. These morning stretches help build that foundation:
Nervous system sync — Gentle stretch-patterns calm the fight-or-flight response and support the body’s rest-and-digest rhythm.
Bonding through touch and motion — Shared movement creates warmth, trust, and co-regulation.
Easing into alertness — A few moments of safe movement set the tone for the rest of the day.
Nervous‑System‑Informed Morning Movement Activities
1. Tummy-to-Tummy “Sky Reach” Stretch
How to do it: Lie on your back, knees bent, and hold your baby securely—whether seated on your pelvis or chest—with their feet resting on yours. Guided by your breath, gently press your baby’s hands toward the ceiling—arms reaching upward like a “sky-reaching” tree—then slowly guide them back down.
Why it matters: This stretch gently coaxes spinal lengthening and trunk activation while grounding your voice and warmth, helping your baby settle into their body’s rhythm.
2. Supported Pelvic Hip Circles (for caregivers and baby)
How to do it: With your baby seated securely on your lap—facing you or laying tummy-down—lean your pelvis in a gentle circular motion, guiding with breath and core engagement. Move slowly, first in one direction, then reverse.
Why it matters: This motion stimulates vestibular awareness, gently massages your baby’s developing digestive organs, and helps you connect mindfully with your own core stabilization.
3. “Butterfly Glory” Supported Leg Openings
How to do it: While your baby lies on their back, support their knees and help them open their legs gently—like a “butterfly” unfolding her wings—then bring them back together. Encourage slow breathing as you move, and mirror the movement softly with your own legs, if comfortable.
Why it matters: This stretch supports hip mobility and helps soothe the lower spine. Mirroring it with your own body can be grounding and emotionally attuned.
4. Parent–Infant Chest Expansion Hug
How to do it: Sit facing each other, cradling one another in a gentle chest-to-chest hold with soft support under your baby’s head. Breathe in slowly together, opening ribs and expanding through the heart center; exhale with a relaxing squeeze—like a soft hug.
Why it matters: Rhythmically expanding and releasing the chest supports breathing harmony, co-regulation of heart rates, and deep emotional connection.
How to Make Morning Movement Feel Natural and Loving
Keep it short and sweet — Aim for just 3–5 minutes of focused movement. Think of it as a tender invitation rather than a chore.
Follow your child’s lead — Move at their pace. Some days they’ll stretch big, other days they just need quiet contact. That’s perfectly okay.
Use safe and soft contact — Keep your hands and support gentle, steady, and comforting. Avoid overstretching.
Include calm voice prompts — Whisper simple phrases: “Let’s reach up to the sky,” or “Let’s smile together through this stretch.” Your voice becomes a predictable anchor.
Choose a consistent, safe spot — Whether it’s the bedroom floor, a cushioned rug, or on a yoga mat, make it routine so your baby knows “this is where we begin our day warmly.”
Little Morning Stretch Sequence—Putting It All Together
Step 1: Tummy-to-Tummy “Sky Reach” (30–45 seconds).
Purpose: Lengthen spine, co‑regulate breathing
Step 2: Supported Pelvic Circles (30–45 seconds each way).
Purpose: Vestibular engagement, core balance
Step 3: “Butterfly Glory” Hip Openings (30 seconds).
Purpose: Hip mobility, lower back comfort
Step 4: Chest Expansion Hug (1 minute).
Purpose: Emotional attunement, breath synchronization
Your Solstice Family’s Gentle Journey Toward Calm
At Solstice Chiropractic in Colorado Springs, we believe that the smallest shifts can create the greatest transformations—especially when they start first thing in the morning. These nervous-system-informed stretches are more than just exercises; they are micro-moments of healing, communication, and connection.
So tomorrow morning, before the day sweeps you up, pause for just five minutes. Be still. Breathe. Stretch. You’ll help your child’s body speak with clarity—and you’ll feel more grounded, too.
And when you’re ready to go deeper, your Solstice Family is here with hope, answers, and help—starting right where you are.
