Tips to Get Moving in the Morning

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Video Transcript

KELLEY WARNER
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 your body up prior to stretching in the morning to prevent injury. This warm-up can be a quick, easy five minutes to get your blood flowing and to loosen up your joints. If you have a high bed such as Eric's, making the 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 back. So a great option can be walking around the room and performing some lower body movements and some upper body movements to get your blood flowing 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 toward 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 first begin by taking a nice big deep breath in and reaching forward with your thumb pointed down towards the ground. If possible, rotate even more, trying to get the palm facing the ceiling. You'll then exhale and reach up towards the ceiling, unwinding your spine 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 turn back to your starting position, unwinding the spine in the opposite direction, reaching with the thumb pointed down towards the floor. You'll 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 5 to 10 seconds and you will repeat this 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 exercise immediately after your shower while drying off. You can use your towel to help perform this exercise. Began by straightening your right elbow. Using a towel to assist your left hand to come behind your back as far as comfortably possible.

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 out 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 jut out and keep the head facing forward. You should feel a stretch on 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 this 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 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 jut forward, and make sure the torso stays upright. Hold the stretch for 30 seconds and repeat three times.

This next exercise is great for increasing the mobility of your hips and your knees. Make sure you have something in front of you to hold on to for balance. Place one hand on the chair bring your right knee up in front of you and then try and grab hold of either your shin or your foot.

Gently pull the leg back until you feel a stretch along the front part of your thigh. Also, you want to make sure your torso stays upright as you pull back. Additionally, make sure your knee stays as close to your other knee as possible. Hold the stretch for 30 seconds and then switch and repeat on the opposite side. You'll want to perform this stretch three 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 onto 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 a stretch along the calf. It's important to make sure that the heel stays down and the back knees stay straight as you're stretching. Hold the stretch 30 seconds, then step back to your starting position and repeat on the opposite side.

Now you have some great tips to get moving in the morning. It's important to note you should never experience any pain while performing these exercises. If you do, be sure to contact your health care professional.