4 Stretches You Should Do To Alleviate Morning Stiffness
If you wake up every day with morning stiffness, you’re not alone. Recent studies suggest that over 50% of healthy adults experience some form of morning stiffness across almost all age groups. As we cross the age of 40, that number climbs significantly, with some reports indicating that nearly 70% to 80% of older adults experience tight muscles in the morning (source).
Morning stretching helps restart circulation by pumping oxygen-rich blood to dormant muscles and the brain, aiding the wake up process. It also breaks up overnight adhesions in the fascia and lubricates stiff joints, reversing the physical compression of sleep and resetting your postural alignment for the day ahead. The certified personal trainers at Tampa Strength have developed programs for in-person and online clients that contain effective stretching movements you could use every morning. The following videos highlight four specific stretching movements that you should do to alleviate morning stiffness.
3 Way Hamstring Stretch
Lie on your back with a resistance band on the ball of your left foot. Point the sole of your left foot towards the ceiling to activate a static stretch on your left hamstring. While holding your left leg stationary, lift your right leg towards the ceiling and back to the floor 10 times. Then, move your left leg, with the band still on the ball of the foot, right and left 10 times. Make sure the right leg stays stationary and flat on the floor while moving the left leg. Repeat the same process with the right leg.
Side Lying Hip CARs
Set up on the ground, lying on your left side. Lift (flexion) your right knee towards your belly. Then turn your right knee towards the ceiling (abduction). Finally, internally rotate your right thigh bone until the right knee falls towards the left knee, and then extend the leg fully. Reverse the movement till you return to your starting position. Repeat movement for 5-10 reps, then switch legs.
Side Lying Open Book With Arm Circles
Start by lying on your right side and pulling your knees up to waist level. Use your right hand to keep your knees pinched together, and extend your left arm with the palm facing the floor. Rotate your t-spine and attempt to place the back of your left hand on the ground behind your left shoulder. Slowly rotate your arm above your head until it returns to the starting position. Perform 10 repetitions, then repeat the same process lying on your left side
Neck CARs
Stand with your hands by your side and feet about hip-width apart. Retract/pull your head back till you give yourself a double chin. Then flex your neck, pushing your chin towards your chest. Once you reach the flexion end range, rotate your head to the left and try to touch your chin to the left shoulder collarbone, ceiling, right shoulder collarbone, and back to the chest. Reset and begin the movement, rotating the chin to the right. Perform 5 repetitions, rotating each direction.
Give these stretching movements a try if you need to alleviate morning stiffness. Check out our mobility playlist if you’re looking for more movement.
If you’re interested in learning more about the stretching & mobility programs we offer, stop by our South Tampa personal training studio. You can also call 813-731-2901 to learn about all the personal training opportunities we have to offer.