It's very common to wake up in the morning feeling stiff and achy. I'm going to show you some great tips for getting moving in the morning.It's important to warm you body up prior to stretching in the morning to prevent injury. This warm up can be quick easy 5 minutes to get your blood flowing and loosen up the joints.If you have a high bed such as Eric's, making your bed in the morning can be a great option for warming up....However, if your bed is lower, the bending and twisting may cause injury to your low backSo a great option may be waking around the room performing some lower body movements and some upper body movements to get your blood floowing and your body ready to perform your stretches.This first exercise is to help increase mobility of your upper back, your ribs, and your shoulders.You'll start lying on your side with your knees bent up towards your chest and your head comfortably rested on a pillow.Your arms are going to be stacked on top of each other at shoulder height.You'll begin the exercise by taking a big deep breath in, reaching forward with your the thumb pointed down towards the ground.If you can, try and then rotate a little bit more by rotating the palm towards the ceiling.You'll then exhale and reach up toward the ceiling unwinding the spin and reaching as far open towards the other side as possible.As you rotate open, make sure your knees stay together as close as possible. Take a big deep breath in.As you exhale, you will return back to your starting position, unwinding the spine in the opposite direction, reaching with the thumb pointed down towards the floor.You want to perform this stretch about five times on one side and then repeat again on the opposite side.This next exercise is to help increase mobility of your low back. You'll begin by lying on your back with your knees bent and your shoulders on the ground with your arms out to the side about shoulder height.You'll take your right leg and cross it over your left. Then, slowly drop the knees over to the left as far as comfortably possible.As you do this, make sure the shoulder stays down on the ground. Take a big deep breath in. As you exhale, you'll come back to your starting position.Unhook the leg and then you'll repeat on the opposite side.Hold the stretch about five to ten seconds and you'll repeat about five times on each side.This next exercise is to help increase the mobility of your shoulders. A great option is to perform this immediately after your shower while drying off. You can use your towel to assist you in this exercise.
Begin by straightening your right elbow using the towel to assist your left hand to come behind your back as far as comfortably possibly.You should feel a stretch in the front of your left shoulder. Then, slowly start to bend your right elbow, bringing the right hand behind your head as far as comfortably possible. You should feel a stretch in your right tricep....Hold for about five seconds then straighten up the elbow and repeat back and forth about five times. You'll then perform the exercise on the opposite side.This next exercise will help increase the mobility of your neck. Begin by placing the right hand comfortably behind the back and the left hand will come and rest on top of the head.Gently guide the head towards the left, trying to bring the left ear towards the left shoulder. Be sure not to let the chin jet out, and keep the head facing forward.You should feel a stretch along the right side of your neck. Hold the stretch 30 seconds and then come back to your starting position and switch sides.You'll repeat the stretch three times on each side.This next exercise is great for increasing the flexibility of the chest and shoulders.Begin by standing in a door frame...Place both forearms on either side of the frame with the elbows about shoulder height.......Step forward with the right foot. Shift your weight forward allowing the right knee to bend. You should feel a stretch along the front side of the chest.Be sure not to let the chin jet forward and make sure the torso stays upright. Hold the stretch for 30 seconds and repeat three times.This next exercise is great for maintaining the mobility of your hip and your knee. Make sure you have something in front of you to hold on to for balance.Place one hand on the chair, and then bring your right knee up in front of you, and then try to grab a hold of either your shin or your foot.Gently pull the leg back until you feel stretch along the front part of your thigh. Also, you want to make sure your torso stay upright as you pull back.Additionally, make sure you knee stay as close to your other knee as possible.Hold the stretch 30 seconds, and then switch and repeat on the other side. You want to perform the stretch 3 times on each side.This next exercise is great for maintaining the mobility of your ankle and your knee. You'll want to make sure you have something to grab on to for balance.Go ahead and place both hands on the edge of the chair, and you'll want to take a big step backwards with your right foot.
Bend the front knee allowing yourself to feel stretch along the calf. It's important to make sure make sure the heel stays down and the knees stay straight as you stretching.Hold the stretch for 30 seconds, then go ahead and step forward and switch to repeat on the opposite side.Now, you have some great tips to get moving in the morning. It's important to know, you should never experience any pain while performing these exercises.If you do, be sure to contact your health care professional.
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