As the old saying goes: “an apple a day keeps the doctor away” — stretching can be just as beneficial as that apple! Kicking off your morning with a good old fashioned stretch session is key for awakening both the body and the mind. 

If you get started with your day before really giving your body a chance to wake up, it might not be fully ready to go. It’s like running a marathon without the proper warm-up, or cooking a frozen meal before giving it a chance to thaw. Stretching in the morning can help to alleviate any pain you may be experiencing from sleeping in a weird position, not sleeping well, or just general pain in the back, neck, shoulders, etc. Stretching increases blood flow and circulation. It loosens up the muscles and can even decrease feelings of stress and anxiety that could affect your mood and productivity levels.

Stretching is really important if you spend most of your day sitting at a desk, hunched over a computer or laptop. Stretching the neck, back, hips, and shoulders can all help ease tension from sitting for too long in these positions. 

At Dr. Gena Chiropractic, stretching is a crucial part of any treatment/care plan. Whether you are recovering from a specific injury or just using chiropractic care for general health and wellness maintenance, we always encourage developing a stretching routine to follow. Our team will even make recommendations on the kinds of stretches to incorporate into your individual routine.

Here are some of our favorite morning stretches:

Neck rolls/stretches: Roll your head in a 360 degree circular motion a few times in each direction. Then, tilt your head to the right, still looking forward, and place your right hand on the opposite side of your head to gently pull it toward the ground. Repeat on the left side. Only pull until you feel a slight stretch in the opposite side of your neck — this should not hurt. That goes for any stretch; only go as far as you can until you feel the stretch, but not to the point that it hurts.

Calf stretches: Stand in front of a wall and brace yourself with your hands in front of you. While in a split stance, bring your front foot closest to the wall and place your toes against the wall, heel down, and push forward against your foot until you feel a stretch in the back of your calf muscle. Another great calf stretch is the well-known yoga position, Downward Dog. Start in a high plank position and lift your hips into the air until your body is in the shape of an inverted V. From there, lift your feet until you are on your tiptoes and press into the ground with your hands until you feel the stretch in your calf.  

Overhead reach for the ceiling: Stand tall and extend both arms overhead until you feel the stretch in your obliques (the sides of your stomach), back and shoulders. Take five deep breaths in and out and then lower your arms. Do this as many times as you feel necessary to get a deep, comfortable stretch. You can also reach your arms overhead and lean toward each side for an even deeper oblique stretch.

Toe touches: Sit down on the ground and extend both legs out in front of you as straight as your body allows. If you need to keep your legs bent a little bit, that is perfectly fine. Remember, the point of stretching is to help not hinder. Nothing should ever hurt. Once you’ve got your legs in place, extend your arms straight out in front of you and reach for your toes, keeping your back as straight as possible. You might not be able to actually touch your toes, but that is ok. The point is not to round your back, so just go as far as you can until you feel your back start to round.

Hip openers: Lie down on your back on the edge of a bed, bench, couch, or any flat surface, and let one leg hang off the side. In this position, you should feel a stretch in both the hip and quad muscle of the leg that is dangling off the surface. For a deeper stretch, place a rope or a workout band, or something similar, around the ankle of the hanging leg, and pull back on it behind your head. Pull until you feel the stretch in your hip flexors, but be careful not to pull too hard.  

There are so many stretches that are quick and easy to do each morning. Even just a ten minute stretch can make a huge impact on your day.

Chiropractic care and stretching go hand-in-hand when it comes to maintaining good physical health. Our team is always here to assist with stretching and suggest the best possible routine with your personal treatment/care plan. Remember, your health is in your hands; our hands are here to help. To schedule an appointment at Dr. Gena Chiropractic, call our office at 954-417-5815.