When waking up in the morning, ever notice stiffness in your back, neck, or joints? Sleeping in the same position for 6 to 8 hours may cause pain or stiffness. Coupled with the stress of the day ahead, you might be really feeling it in the morning. Luckily there are plenty of benefits of incorporating morning stretches into your routine to combat the pain and stiffness.
Chiropractors are experts at helping people recover from injuries and prevent future ones. A cost-effective way to keep your body dialed in is by stretching; it doesn’t cost you anything, and is a great way to start your morning.
We’ve compiled a list of 12 effective stretches recommended by chiropractors that you can at home before work.
Stretches You Can Do on the Bed
Not many people jump out of bed ready to go. These stretches allow you to get those extra minutes to lay in bed while preparing for the day.
- Knees to Chest Stretch
Just as it says, laying on your back, you bring your knees to your chest. This stretch stabilizes your pelvis and stretches out the lower back muscles.
- Supine Twist Stretch
While still laying down, let your legs fall to one side and turn your head in the opposite direction. After a few seconds, bring your legs to the other side while turning your head to the other. This stretch helps your back, hips, and glutes.
- Supine Butterfly Stretch
Bring your feet together, let your knees fall open to the sides. This simple stretch helps your groin and hips open up.
- Child’s Pose
In this pose, you will kneel, knees hip-width apart, and fold your torso over your thighs. Extend your arms in front to feel the stretch in your shoulders and spine.
- Extended Puppy Pose
You may do this straight from the child’s pose by lifting your thighs. Additionally, you can begin by starting on all fours hip-width apart, extending your arms out in front to give a deep stretch in your spine and shoulders.
- Cat-Cow Stretch
This is a wonderful stretch for your hips, spine, core, and shoulders. Starting on all fours with a neutral spine, you will alternate behind two movements. Engage your core and arch your back upwards while gently curling your chin to your chest. On exhale, arch your back down while bringing your tailbone and head to the ceiling.
These are a few stretches you can do while sitting at the edge of your bed before officially starting your day.
- Neck Mobility Stretches
With this simple stretch, you can help decrease any stiffness in your neck. Gently bringing your ear to your shoulder and rolling from side to side, forward, and back a few times would help release tension.
- Shoulder Rotating Stretches
To help loosen your shoulders more, roll your shoulders back and forth between 5-10 times. Then lace your fingers and bring them above your head. Lift your ribs to elongate your spine. You may lean from side to side to stretch out your obliques.
- Lumbar Flexion Stretch
This seated stretch is great for your lower back. While you have your feet planted on the floor, knees open, lean forward to touch your toes comfortably. You’ll want to arch your spine to the ceiling about 5-10 times.
From sitting at the edge of the bed, this final transition to standing stretches is simple.
- Forward Fold Stretch
Having your feet firmly on the ground, you’ll bend at the hips to reach down to your toes, ankles, or legs. While holding the stretch, continue to breathe. Roll your spine up slowly when finishing.
- Mountain Pose
Standing with your toes together but heels apart, reach your arms to the ceiling. Engage your core, thighs, and pelvic floor muscles while rocking back and forth from your heels to the balls of your feet.
- Standing Quad Stretch
If you are on your feet most of the day, this stretch helps with the stress in your legs and knees. Standing with your feet hip-width apart, bring your foot up to your buttocks, holding it there with your hands. Then alternate to the other leg.
In conclusion, these stretches recommended by chiropractors will have you more relaxed to start your day rather than stiff. Needing about 10 to 15 minutes in the morning and you’ll see the benefits of stretching.