We’re tired, and some days the elusive willpower to get out of bed is sleeping in, too. The snooze button is there for a reason, right? It’s especially difficult to open our eyes when our joints and muscles feel tight from inactivity all night. But don’t feel guilty. You’re not lazy. Your body hurts because the synovial fluid that cushions our joints thickens when we are sedentary for hours and our tight muscles cause inflammation to build up. Escaping soreness depends on several contributing factors outside of sleep, but did you know changing your morning routine can help? So before brushing your teeth or grabbing that medium roast coffee with a splash of hazelnut creamer, try a new way to face your day.
According to Airrosti Certified Recovery Specialist, Nelson Woodley, MS, you can avoid becoming sore before your feet hit the floor!
“Motion is lotion! Movement such as stretching doesn’t have to be intense in order to strengthen the body, prevent muscle stiffness, and increase joint mobility,” said Woodley, “but the key is consistency. Even small movements can have a big impact over time if you make it a part of your morning routine.”
Three Easy Stretches to Start Your Day the Right Way
Stretching in the morning helps the body wake up relaxed yet energized. Woodley suggests these stretches to get your busy day off on the right foot.
He says, “This first stretch is so easy you can stay wrapped up in your cozy blanket, still wearing your flannel Snoopy pajamas, but you do have to sit up.”
- Chin tuck: This exercise gently stretches the neck and relieves tension.
- While seated (or standing if you managed to wake up your willpower), squeeze your shoulder blades together to naturally lift your head.
- Retract your chin towards your neck, as if you are making a “double chin”. This position should produce a gentle stretch at the base of the head and top of the neck.
- Hold this position for 5 seconds.
- Gently bring your chin forward to the original position.
- Repeat 10 times.
Sorry. You’ll need to abandon the blanket for this second low-impact stretch, designed to release tension in the upper and lower back, improve mobility in the spine, and encourage proper posture.
- The cow-cat pose: This back stretch also helps cushion joints and strengthens your body’s entire core.
- Kneel on the floor, placing both legs and hands down to create a tabletop shape. (Make sure your knees are aligned with your hips, and your hands are aligned with your shoulders.)
- Begin with the cow pose and inhale slowly.
- Gently arch your back by lifting your tailbone and letting your stomach lower slightly.
- At the same time, lift your head and gaze forward.
- Hold the position for one full breath, both in and out.
- Transition to the cat pose and exhale slowly.
- Gently round your spine upward by tucking your tailbone in.
- At the same time, draw your chin slightly towards your chest.
- Hold the position for one full breath, both in and out.
Repeat both positions 10 times each.
Now it’s really time to rise and shine. You’ll have to leave that comfy bed and stand up for this final stretch.
- Lower leg calf stretch:
- Facing a wall, place your hands on the wall.
- Keep your toes facing the wall and step back 2-3 feet with one leg.
- Be sure to press your heel to the ground while keeping the back knee straight.
- Push your hips toward the wall until you feel a stretch in your lower calf muscle.
- Try to hold the position 30-60 seconds and then switch legs.
Stretching in the Morning Does Way More Than Avoid Being Sore
“Starting each morning with three easy stretches not only reduces muscle tension, stiffness, and increases flexibility,” said Woodley, “but it really boosts your mentality and energy, so you are ready to crush your day!”
Additional Benefits of Stretching:
- Promotes circulation: Stretching improves blood flow to wake up muscles and the brain which makes you feel alert.
- Boosts energy: Stretching increases the production of serotonin and norepinephrine which makes you feel more energetic.
- Improves sleep quality: Stretching in the morning helps regulate your circadian rhythm by setting a consistent wake-up time. Your body’s internal clock then helps you fall asleep at a more regular time, ensuring a healthier sleep schedule.
It stimulates cortisol in the morning which promotes alertness. When timed correctly, melatonin will increase at bedtime to help the body rest.
And of course, stretching reduces stress, removing the need to count problems and sheep.
Still Sore and Stiff? We’re Here to Help You Rise, Mobilize, and Energize!
If your joints and muscles keep you from starting your day off right, there may be something more going on. Airrosti Providers use hands-on manual therapy to reduce pain, increase mobility, and accelerate healing.
Our Providers can determine the root cause of your aches and stiffness and will create a personalized treatment plan to get you back to the activities you love. We offer in-clinic and telehealth appointments. Schedule below or call us at (800) 404-6050 for more information!
