Beginning your day with stretching, yoga, a workout, or meditation can help improve your immune system and help your muscles wake up and start your day. Individuals that feel muscle tightness, achy, or weak in the morning, will often skip morning stretches. Stretches can help safeguard the body from injury and help relieve tension. Here are 7 stretches that chiropractors feel can be beneficial to start your morning.
Chest Stretch
For those who sit at a desk every day, this stretch can be essential to alleviate stress. Sitting and looking at a computer screen can create tension in the shoulders, neck, and back.
In order to do this stretch, start by raising both arms until they’re level with your shoulders and out from your body, forming a T-shape. Learn through a door frame with your hands and arms pushing against the wall while your body leans forward through the door. This moves the stretch into the front of your chest.
Hip Flexors Stretch
This stretch starts with using a chair or dresser for balance. Bend one knee and grab the ankle behind your thigh. Push your hip forward on that side to feel the stretch at the front of your hip, then repeat on the opposite side.
This stretch helps to loosen hips and tension in the legs from sitting all day.
Lower Back Stretch
In order to complete this stretch, lie on your back and bring your knees up to your chest. Next, pull both knees down toward your chest, relax, and hold for around 30 seconds.
All back stretches can help limit debilitating back pain and help improve mobility and motion.
Pelvic Tilt
Lie on your back with knees bent, the small of your back should not be touching the bed or floor. Tighten your abdomen so that the small of your back now touches flat the floor or bed. Hold the position for 5 seconds and then release. Repeat the stretch at least three or four times.
This stretch can help relieve back pain, tighten abdominal muscles and increase the strength of pelvic floor muscles.
Piriformis Stretch
Piriformis stretches are used to help with knee and ankle pain and help your joints to stay more stable.
To perform the stretch, lay flat on your back with your right leg crossed over your left. Gently pull the right knee towards the chest until you feel the stretch in your buttocks. Hold the stretch for 30 seconds, release and repeat 3 times. Then repeat three times on the opposite side of your body.
Spinal Twist
Keeping your legs facing forward and firmly planted, turn your upper body to the right while you place your right hand behind you for stability. To push the stretch farther, you can place your left hand on the outside of your right thigh. Hold the stretch for 10 seconds and repeat on the other side.
Performing the spinal twist stretch can increase blood flow and circulation. Twists also reduce back pain and help with flexibility.
Neck Mobility Stretch
Start by sitting with your legs together and then begin rotating your neck in a circle. Imagine your ears touching your shoulders and rotating slowly five times in each direction.
Using this stretch can help improve the range of motion in your neck, and reduce muscle soreness in the neck, shoulders, and back. Tension often builds in the neck and shoulders, so this stretch can help relieve the tension before you start your day.
Chiropractic Treatment With Elevate Wellness
Chiropractic treatment can help treat a variety of issues including back pain, ear infections, asthma, Sciatica pain, Tendinitis, whiplash, and more. We help patients who are facing all kinds of tension, muscle weakness, and more, with a unique care plan designed specifically for you. Our team wants to serve your needs and help to get you back to feeling better from day to day.
Chiropractic care has been shown to limit the use of medication, avoid surgery, and bring back the range of motion. During your first visit, we discuss your health history and establish some goals that you want to accomplish. We often begin treatment during the first visit and help implement your customized care plan. Contact Elevate Wellness to schedule your appointment today!