Do you wake up in the morning feeling stiff and sore? We have solutions for you! The following exercise routine is easy to follow and can be done in bed right after you wake up.

Follow the video below to see correct form for all the exercises.

Morning Stiffness Routine

Lower Trunk Rotation:

1. Begin by lying flat on your back.
2. Draw your feet halfway up towards your hips so you have a bend in your knees.
3. Gently rock your knees from side to side 20 times.

Spinal Erector Stretch (lower back):

1. Lay flat on your back.
2. Bring one knee up and pull it towards your chest.
3. Hold for 30 seconds.
4. Do the same for your other leg.

Sunrise Stretch:

1. Lay flat on your back.
2. With your right arm, reach up and to the right as far as you can.
3. At the same time push your knees to the left. You should feel a stretch all along your side from your hips up to your armpit.
4. Hold this position for 30 seconds.
5. Do the same on the other side.

Roll gently to your side and transfer up onto your hands and knees

Cat-Camel Stretch:

1. Begin by holding yourself up on your hands and knees.
2. Arch your back while pulling your hips down in towards the front of your knees.
3. Reverse by allowing your back to cave in below you while pushing your butt up and back.
4. Repeat alternating between these two positions 20 times.

Child’s Pose:

1. Begin by holding yourself up on your hands and knees.
2. Let your hips fall back, sitting on your heels.
3. Reach forward as far as you can, keeping your hands on the floor (or bed) the whole time. You should feel a stretch along your sides and lower back.
4. Hold this stretch for 30 seconds.

Hip Flexor Stretch:

1. Start by standing on your knees.
2. Step forward with one foot, keeping your heel place just a bit further out from your knee as comfort allows.
3. Keeping your chest and shoulders tall, lean your hips forward to stretch along the top of the leg which is still rested with its knee on the ground.
4. Hold this stretch for 30 seconds.
5. Switch legs and repeat.

What else can you do?

Stay hydrated

Our body tissues lose water as we sleep which can make our muscles feel stiff. Drinking plenty of water right when you wake up gets you ready for the day by lubricating your joints and muscles. If you drink coffee or other caffeinated drinks, you’ll need even more water as caffeine actually dehydrates you, pulling water out of your body as it passes through.

Make sure you have a good pillow and mattress

Your mattress should be firm enough to support your body without collapsing under your weight, while still providing a cushion. Memory foam or memory foam chunk pillows and bedding are best for this. If you sleep on your side, tucking one pillow between your knees and another under your arm helps keep your spine in alignment throughout the night, which is not only good for your spine but means that the muscles surrounding and supporting your spine are in a comfortable resting position as you sleep.

Do strength training exercises

Strengthening should be done at least 3-4 times per week to maintain the stability of your joints (unless otherwise instructed by your therapist).

If your pain and/or stiffness does not improve after doing this for a week, give us a call at 425-224-2476 and we’ll help you kick pain and stiffness to the wayside with more personalized care.