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Prone Press-up
Start your morning protecting your back by doing the prone press-up exercise. This is a type of McKenzie exercise that helps to keep your back in a good position to start your day:
- Lie on your stomach with your hands in a push-up position.
- Relax your back and hips, and slowly press your upper body up, allowing your back to arch.
- Hold this position for 2 seconds, and then release.
- Repeat 10 times.
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Lumbar Flexion Stretch
To gently stretch your low back, perform the seated lumbar flexion exercise. This is a perfect stretch if you have spinal stenosis .2
- Sit on the edge of your bed with your feet...
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Morning Shoulder Stretches
Keep your rotator cuff and shoulders healthy with the overhead shoulder stretch. Here's how:
- Stand next to your bed.
- Lace your fingers together.
- Raise your hands above your head, palms upward.
- Lift up stretching your rib cage.
- Hold for a count of 10.
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5 Morning Stretching Exercises
Stretching in the morning is a great way to "awaken" your muscles and get them ready for the day. Stretching loosens up your body while increasing blood flow to your muscles.
Incorporating morning stretches into your daily routine is a positive way to begin each day.
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Shoulder Shrugs
Get your shoulders loose with the seated shoulder shrug, like this:
- Remain seated on the edge of your bed with your feet on the floor.
- Shrug your shoulders up to your ears.
- Repeat 10 more times.
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Neck Mobility Stretch
A simple way to get your neck moving is with the neck rotation stretch . Here is how you do it:
- Remain seated on the edge of your bed with your feet on the floor.
- Rotate your neck in a circle,...
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Progressive muscle relaxation technique
This popular technique systematically relaxes your muscle groups one at a time.
- Lie down and stretch out.
- Breathe in and tense the first muscle group, for example, your hands. Tense hard, but not to the point of pain. Hold for 4-10 seconds.
- Exhale and relax the musc...
Doorway Stretch
- Standing in a doorway, lift your arm so it's parallel to the floor.
- Bend at the elbow so your fingers point toward the ceiling.
- Place your hand on the doorjamb.
- Slowly lean into your raised arm and push against the doorjamb for 7-10 seconds.
- Relax the pressur...
The Wall Angel Stretch
- Stand with your back against a flat wall with your feet about four inches from the base. Maintain a slight bend in your knees.
- Bring your arms up with elbows bent so your upper arms are parallel to the floor and squeeze your shoulder blades together, forming a letter "W". Hold for 3...
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