Here at Dr. Gena Chiropractic, your favorite family chiropractors serving Plantation and the greater Fort Lauderdale community, we often see patients who suffer from tightness, discomfort, and limited mobility in certain areas of their body. While chiropractic adjustments and other therapies can help alleviate these issues, there are also simple stretches that can be done right in the comfort of your own home to help improve your overall mobility and start your day on the right foot! 

As soon as you wake up, our chiropractors recommend doing a full body stretch. This is done by separating your arms and feet as far as possible while still laying down. After you feel that good stretch, sit up on the edge of your bed, letting your legs hang off the side, and roll your ankles clockwise and counterclockwise. 

Next, stand up and lean into a wall, placing the ball of one foot against it and the other foot behind you in a half lunge position. Then switch positions and place the opposite foot against the wall. This is a great stretch for the calf muscles. 

This set of stretches takes just a few short minutes of your time, are easy to complete even before leaving your bedroom, and can make a huge difference in how you feel for the rest of the day. 

Here are some additional stretches to do in the morning:

1. Neck Stretch - This stretch can be done while sitting or standing. Start by gently tilting your head to the left, bringing your ear toward your left shoulder, until you feel a stretch on the right side of your neck. Hold for 15-20 seconds, then slowly rotate the head backwards, moving the right ear toward the right shoulder, as if you are making a semicircle with your head. Then hold on that side for another 15-20 seconds. This stretch can help alleviate tension in your neck and upper back. Make sure to stop, though, should you feel any increased pressure or strain during this movement.

2. Shoulder Stretch - While standing, clasp your hands behind your lower back, and slowly lift your arms away from your body. Hold for 10-15 seconds, then release. This stretch helps to open up the chest and stretch the shoulders. You can also do shoulder rolls, both forward and backward, as well as the standing tall stretch, in which you will take a deep breath in while lifting both arms straight up above the head to meet at the top. This stretches the lat muscles (Latissimus Dorsi), the muscles that extend from the shoulder down to the lower back.

3. Hamstring Stretch - With your feet shoulder-width apart, slowly bend forward at the waist, reaching your hands towards your toes. Hold for 15-20 seconds, then slowly come back up. This stretch helps to improve flexibility in your hamstrings, which can help relieve lower back pain. 

4. Quadricep Stretch - Standing near a wall or using a chair for balance, grab your ankle with one hand and slowly bring your heel towards your buttocks, feeling a stretch in your quadricep muscle. Hold for 10-15 seconds, then repeat on the other side. This stretch helps improve flexibility in the hips and legs. 

5. Spinal Twist - While lying on your back, bring your knees into your chest and then slowly lower them to one side. Keep your shoulders anchored to the ground. Hold for 15-20 seconds, then repeat on the other side. This stretch helps to improve spinal mobility and stretch the hips. 

By incorporating these stretches into your morning routine, you can help improve your overall mobility, reduce tension and discomfort, and start your day feeling refreshed and energized. 

Stretching is just one aspect of a healthy lifestyle. It's important to also maintain a healthy diet, get regular exercise, and seek care from a chiropractor whether you are experiencing any pain or discomfort or simply looking to increase energy and function at your best. Remember, your health is in your hands; our hands are here to help. To schedule a consultation with one of our team members at Dr. Gena Chiropractic, call our office at 954-417-5815.