Five Tips to Increase Your Tissue Mobility in the Morning
From Caitlin's Desk – Team Athletic Trainer with Select Physical Therapy
- Upward Stretch - Raise your arms toward the sky by lacing your fingers together and raising your hands above your head with your palms facing forward. You can do this seated or standing. Hold for 20-30 seconds and think about elongating your spine as you stretch.
- Spinal Twist - This stretch should be done carefully and slowly. Don’t force any positions and just allow your body to move to a comfortable position. Lie on your back with your knees bent and feet flat on the floor. Slowly let your knees fall toward the floor until a gentle stretch is felt in your spine. Hold for 10 seconds, return to your starting position and then go the opposite direction. Repeat this a few times.
- Hamstring stretch - Lay on your back and with both hands, grab your thigh and slowly bring your leg towards you. This should not create pain in your low back or sharp/shooting pain down your leg. If it does, do not perform. You should feel a slight stretch in the back of your thigh.
- Hip Flexor Stretch - With one knee in a kneeling position and the opposite leg in a forward lunge position, squeeze your gluteals with your spine in a “tall” position and slightly and slowly thrust your hips forward. You should feel this stretch in the front of your hip. Hold for 30 seconds and repeat on the other side.
- Doorway Stretch - While standing, position your arms as a field goal post and rest your forearms on the sides of the door frame with your legs in staggered stance position. Slightly lean forward until you feel a light stretch in the front of your shoulder/chest. Try not to lean your neck forward or excessively arch your low back. Hold for 20-30 seconds.
For more stretching tips, or to request a complimentary consultation with Select Physical Therapy to ease your pain, please visit selectphysicaltherapy.com today!