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The Best Stretches To Relieve Morning Achiness

Are you suffering from aches and pains in the morning? Unfortunately, millions of people experience sore muscles and stiff joints in the morning.

There could be a variety of reasons for this, with the severity of pain ranging from mild to even severe in some cases. Aches and pains in the morning are not only uncomfortable but can at least temporarily limit your mobility during the day.

Why am I experiencing aches and pains?

Accidents, injuries, and chronic health conditions could all be reasons for experiencing ongoing pain.

woman stretching

Aches and pains in the morning, however, could be the result of the following:

Diet – A diet that is high in fast food and processed foods can cause inflammation in the joints. Excessive amounts of sugar and red meat could also contribute to aches and pains.

Arthritis – If you’re suffering from any type of arthritic condition, pain and soreness may be more of a problem in the morning.

Inflammation – Chronic low-grade inflammation is sometimes the culprit when experiencing morning aches and pains. Inflammation and morning stiffness often increases with aging.

Poor Sleeping Positions – Aches and pains in the morning are often related to awkward sleeping positions. Sometimes the pain is due to the wrong type of mattress or pillow.

Pain is often located in the neck and back area, although you may also experience pain in your legs, arms, and shoulders. Stiffness will often accompany morning aches and pains.

The Importance Of Stretching

Stretching is an important part of one’s daily routine, whether you’re exercising or not. Modern-day life involves a lot of sitting down, from our jobs to our hobbies. Over time, this can lead to tightness and shortening of muscles in areas of the body like the hip flexors, shoulders, chest, and ankles.

Stretching increases your blood circulation. Muscles require sufficient oxygen and nutrients in order to perform well. Stretching ramps up blood flow and transports oxygen and nutrients.

Performing daily stretches also heightens your energy levels due to the increased circulation it brings. Learning to stretch properly will lead you to a more active lifestyle. In fact, according to results of a new systematic review, moderate-grade evidence seems to support strengthening and stretching exercises to help ease chronic neck pain.

The Best Stretches To Do In The Morning

By committing to a few simple morning stretches each day, you can help to keep your body feeling limber and reduce pain in between your regular physical therapy appointments. Some of the best stretches to use early in your day include:

Child’s Pose

Popular in yoga routines, a child’s pose is a great stretch for connective tissue and joint pain. If you suffer from arthritis in the knees or low back pain, this is a great stretch to complete before beginning your day. Start the pose by kneeling in bed, then sitting back so that your bottom is resting comfortably on your heels. Next, gently bend your body forward until your head touches the mattress. It can be helpful to then stretch your arms out and fold them in front of your face for additional support. Once you’ve eased into the position, you can then reach your arms out forward to help open the connective tissues in your neck, shoulders, and back area. Hold the pose for at least 2 minutes.

The Inchworm

The Inchworm is another physical therapy stretch that is great for relieving joint pain and improving circulation in the mornings.

Start by standing with your abs engaged. Slowly roll down, bending at the knee if necessary, and touch the floor. Walk your hands forward, until you are in the push-up position. Then walk your feet forward, inch-by-inch, until you reach the back of your hands. Slowly roll your body back up into a standing position. Repeat the stretch at least 5 times, with your core engaged each time.

Low Back Stretch

If you’re dealing with recurring low back pain in the mornings, this simple physical therapy stretch can provide you with a great deal of relief. Begin by laying down on your back, bending your knees and keeping your feet flat on the floor. Use both hands to pull up one knee towards your chest, while keeping the other foot flat on the floor. Bring the active leg back to the starting position and repeat the stretch with the opposite leg. Keeping the other foot flat on the floor. Next, bring both knees to your chest at once. Hold each position for 20 to 30 seconds and repeat the stretch at least 3 times.

Discover the Benefits of Physical Therapy for Chronic Pain

If you struggle with aches and pain every morning, you should speak with our physical therapist sooner rather than later about creating a personalized treatment plan. There’s no reason to start your day off in pain and suffering through feelings of discomfort. Are you interested in learning more about the many benefits of physical therapy for pain management? Contact Garrow Wellness Center for more information.