Those emails and bowl of oatmeal can wait. As if you needed a good reason to stay in bed longer in the morning, below are 5 stretches you should be doing before getting out of bed.
Ease into the day with some simple stretches you can do right in the comfort of your own bed. When you stretch in the mornings, it can help to gently wake up your muscles and help to prevent painful back injuries throughout the day.
Sitting in the middle of your bed with your legs crossed, interlace your fingers with your palms facing out and extend both arms right above your head. Slowly bend from the waist to your left and keep your bottom firmly planted on the bed. Hold for a few seconds then return to center. Repeat on the left side then return to center to complete this stretch.
Sit down in the center of your bed and cross your legs. Keeping your bottom on the bed, crawl your hands out in front of you as far as you can go. Lean on your forearms for support and lean toward the left. Hold for a few seconds and come back to center. Then, lean to your right. Continue swaying side to side for around 30 seconds. You will feel this stretch in your back, hips and obliques.
Sitting in the middle of your bed with your legs crossed, place both of your hands on the bed behind you. Shift your weight to your palms and let your head fall back. Bring your chest and hips up towards the ceiling and lift your bottom off of the bed. Hold for about 10 seconds, then return to start.
Bring both of you knees to your chest by first raising one and then holding the knee with both hands. Then raise the other knee. Hold both knees and pull them down towards your chest.
While lying on your back with both knees bent, cross your left leg over the right. Take both of your hands and pull your right knee towards your chest. You should be able to feel a stretch in your bottom on the left side. Then, repeat on the opposite side.
Daily stretching tight muscles can be the key to getting through the day pain-free. Stretching before you even get out of bed in the morning will start your day off right.
Are you still experiencing aches and pains no matter what you do? Give us a call today and schedule an appointment with one of our awesome physical therapy team!
There are many reasons to love fall. Especially when you love pumpkin spice everything, but our health tends to be put on the back burner once the temperature drops. Don’t let a little cold weather, holiday stress or hearty dishes knock you off course this fall. Here are six easy tips to keep you on track with your 2018 health goals.
Fall Superfoods– Eating fruits and veggies in season will not only keep your grocery bill down, but also fill your body with nutrients and taste better than those out of season. In the fall apples, brussels sprouts, squash and pumpkins are all ripening. Search Pinterest for hearty and healthy fall recipes.
Stay Hydrated- In the summer, grabbing for the water bottle when you’re always hot seems like a no-brainer, but in the fall this tip may be not on the top of your mind. Drinking enough water is crucial in keeping your body running at its best.
Boost your immune system– When the weather turns slightly chilly, the nose sniffles come out and germs run wild, especially if you have small children in school. Make sure you are limiting your sugar, washing your hands frequently and taking your vitamins. Eating your fruits and veggies will also help keep you out of the doctors office as well as getting enough sleep.
Your daily routine– Keep up with your daily routine and make it habitual. Schedule your workouts and follow through. As our schedules get busier in this time of year, you want to try to keep up with your workouts and make them a priority. When you’re used to regular exercise and healthy eating you will start to feel sluggish and tired when getting off track. This can be a little helpful push to get things back to your routine.
Set goals and limits– Setting clear and concise benchmarks can be helpful to keep you on track. Try to avoid being excessively rigid, or too vague with your goals as that may deter you from accomplishing the task, but having an end in sight can keep you moving forward.
Keep moving in the cold– Luckily for us living in Arizona, the weather during the day is delightful for most of the fall and winter. Try walking to lunch and eating outside to get your dose of sunshine and increase your step count. If it gets a little too cold for you outside, take a few laps around the office in the colder months. Keep your body warm, despite the weather. You could also make a DIY standing desk to avoid from sitting for too long.
The start of fall doesn’t have to mean the end of your health and fitness. With these few tips you can easily stay on track to close out your year. Health is all about a marathon, not a race. Take it one day at a time and you can always pick it back up if you fall off for a day or two. Enjoy the cool weather and happy Fall!
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