Morning Stretches

December 21, 2015

   Do you ever wake up stiff and creaky after a good nights sleep? Most of us wake up with some stiffness which can be caused by a number of things. 

   Body position during sleep, tight muscles from activities the day before and arthritis are just a few. Morning stretches help the spine stay supple and agile. It relieves back pain by reducing tensions in your spine and muscles. Stretching lengthens and relaxes your muscles improving flexibility. This helps to raise the body's core temperature, preparing your muscles for daily activity. Here are a few great exercises to start your day with.
Pelvic Tilt
Lie on your back with your knees pointed to the ceiling and your feet on floor. Force your back down to the floor and hold for 15 seconds. Do this three times.

Lumbar Flexion Stretch
Lie on your back and bring both your knees to your chest. Hold them with both hands pulling them tightly into your chest for 10-15 seconds. Then rock your knees side to side rotating the hips from right to left for another 15 seconds. Next, with both feet on the floor rotate your knees to the right side holding your arms out to your side on the floor with your palms up. Hold this for 15 seconds. Repeat on your left side.

Hamstring Stretch

Lying on your back lift your right leg straight up to the ceiling flexing your foot. Extend your left leg out keeping it on the floor. Hold your right leg up and flexed for 15 seconds. Repeat this on the left side.

   By incorporating regular stretching into your daily routine along with other moderate physical exercise you can change the way you feel as well as your mood throughout the day. Just 10 minutes of stretching every day will help you feel more relaxed and can improve the quality of every day.