5 Overlooked Exercises You Need to Adopt to Elevate Your Morning Stretch Routine!
Ever wake up feeling a bit lackluster, struggling to shake off the morning cobwebs before getting into gear? If you've been searching for an effective morning stretch routine to kickstart your day, look no further! In this comprehensive guide, we'll unveil the five most effective morning stretches that can swiftly clear away those cobwebs, setting you on the path to a more energized day. In just 10 minutes each morning, these powerful stretches will redefine the way you wake up, ensuring a day full of renewed energy!
Why Are You Stiff in the Morning?
In your younger days, hopping out of bed and diving into the day was a breeze. However, as time passes, those once-unconscious activities take a bit longer to achieve. The reasons behind this are numerous but can be distilled into a few key factors:
- Joint wear and tear
- Soft tissue restriction
- Improper mattress
- Extended periods of inactivity
- Incorrect sleeping positions
- Inadequate rest
Taking control of your day and starting off on the right foot involves targeting specific areas that commonly present with stiffness and contracture. These five exercises aim to do just that.
5 Stretches to Start Your Day!
Patients often walk into our office with the same complaint: "Doc, it takes me forever to loosen up in the morning and get going." After over a decade of addressing this concern, Dr. Mike Turjanica has developed a morning stretch routine to empower his patients to take control of their days and eliminate that stiff, achy morning sensation.
Pec Stretch
The pec muscle group, comprising the pectoralis major and pectoralis minor, tightens up, particularly in individuals who sit for prolonged periods or sleep with their arms wrapped around a pillow across the chest. This tightness can lead to shoulder tightness, neck tightness, and mid-back tightness.
Instructions
Rep: 1 rep each arm
Hold: hold each rep for 60 seconds
Thoracic Spine Extension With a Foam Roller
The thoracic spine, or mid-back, often tightens up due to prolonged periods of sitting at a desk. Our day-to-day activities keep our mid-back in a forward-leaning position, rarely allowing it to extend naturally. This leads to excessive tightness and trigger points. The thoracic spine extension exercise aims to bring the mid-back into extension, loosening up restrictions and breaking up trigger points.
Instructions
Perform this exercise at differnet levels of the mid back
At each level, stay in the back-bent position for 5-10 seconds, then change the posistion to above or below
Levator Scapula and Upper Trapezius Stretch
The levator scapula and upper trapezius, located in the back and side of the neck and upper shoulder, often contribute to tight, restrictive areas and consistent symptoms. If you constantly feel the need for someone to release tension in these areas, this stretch can significantly help release tension and alleviate muscle trigger points.
Instructions
Hold each position for 30 seconds
Hip Flexor Stretch
The hip flexor muscles, a group in the front of your hip, become tight and restrictive, leading to hip and lower back pain. A simple yet powerful stretch to relieve this tightness is the hip flexor lunge stretch.
Instructions
Hold: 1 minute per leg
Hip Rotations
The hip joint, a ball-and-socket joint with a full 360-degree rotation, tends to become restrictive with age, causing a loss of full rotation. Maintaining a full range of motion in the hip joint is crucial for optimal hip function and mobility throughout the day.
Instructions
Perform 15-20 reps in each direction
These 5 Stretches Will Change Your Morning!
We encourage you to dedicate 10 minutes of your morning to these stretches. This will set you up for success, ensuring pain doesn't control your day, but you take control of it! Remember these five stretches and your morning experience will be significantly improved:
Visit Break Through Pain for Chiropractic Relief
Dr. Mike Turjanica at Break Through Pain employs these exact stretches with most of his patients to help them overcome pain. He hopes that you can use them to do the same for yourself. If you're dealing with more pressing issues and need assistance, Break Through Pain is here to help. Book your Free Discovery Visit today, and Dr. Mike will sit down with you, discuss your health concerns, strategize a custom treatment plan tailored to your needs, and kickstart your journey to a healthier version of yourself.
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