Start Your Mornings Off the Right Way by Stretching
Few things are more frustrating than waking up in the morning with chronic pain in your neck, back, or joints. Morning aches and pains can make even the most basic tasks difficult, such as getting out of bed or putting on your shoes.
However, with the help of a few physical therapist-approved stretches, you can start working on specific areas of the body in the morning to help relieve pain and discomfort. Our dedicated physical therapists commonly recommend specific types of stretching exercises to complement other physical therapy methods and treatments.
The physical therapy stretches listed below are ideal for starting your day with flexibility in mind. They can also help you regain your natural range of motion while also reducing pain and inflammation. Additionally, as stated by VeryWell Fit, “Stretching has been promoted for years as an essential part of a fitness program as a way to decrease the risk of injury, prevent soreness and improve performance.”
Continue reading to find out more, or contact us today!
3 stretches to start off your day on the right side of the bed!
By committing to a few simple morning stretches each day, you can help to keep your body feeling limber and reduce pain in between your regular physical therapy appointments.
Some of the best stretches to use early in your day include:
Inchworm stretch
This is another physical therapy stretch that is great for relieving joint pain and improving circulation in the mornings. Start by standing with your abs engaged. Slowly roll down, bending at the knee if necessary, and touch the floor.
Walk your hands forward, until you are in the push-up position. Then walk your feet forward, inch-by-inch, until you reach the back of your hands. Slowly roll your body back up into a standing position. Repeat the stretch at least 5 times, with your core engaged each time.
Lower back stretch
If you’re dealing with recurring low back pain in the mornings, this simple physical therapy stretch can provide you with a great deal of relief. Begin by laying down on your back, bending your knees, and keeping your feet flat on the floor.
Use both hands to pull up one knee towards your chest, while keeping the other foot flat on the floor. Bring the active leg back to the starting position and repeat the stretch with the opposite leg. Keeping the other foot flat on the floor. Next, bring both knees to your chest at once. Hold each position for 20 to 30 seconds and repeat the stretch at least 3 times.
Child’s pose
Popular in yoga routines, a child’s pose is a great stretch for connective tissue and joint pain. If you suffer from arthritis in the knees or low back pain, this is a great stretch to complete before beginning your day. Start the pose by kneeling in bed, then sitting back so that your bottom is resting comfortably on your heels.
Next, gently bend your body forward until your head touches the mattress. It can be helpful to then stretch your arms out and fold them in front of your face for additional support. Once you’ve eased into the position, you can then reach your arms out forward to help open the connective tissues in your neck, shoulders, and back area. Hold the pose for at least 2 minutes.
How else can I benefit from stretching?
According to the Mayo Clinic, “stretching can increase flexibility and improve your joints’ range of motion, helping you move more freely, and ensuring that you have equal flexibility on both sides might help protect you from injury.”
There is a multitude of benefits to adding stretches into your daily routine, including, but not limited to:
- Boosted energy levels
- Improved flexibility
- Decreased levels of stress
- Improved blood flow
- Decreased risk of injuries
- Increased stamina
- Sore muscle relief
- Improved posture
- Improved cholesterol levels
Looking for more help with aches and pains? Consult with a physical therapist
Do you want to learn more about the numerous advantages of physical therapy for pain management?
If you wake up with aches and pains, you should consult with a physical therapist as soon as possible to develop a personalized treatment plan. There’s no reason to begin the day in pain or discomfort.
For more information, please contact Nebraska Orthopaedic Physical Therapy and make an appointment with one of our friendly and experienced physical therapists today!
