I am going to share with you the five best stretches to do first thing in the morning to show your spine some love. When was the last time you showed your spine some love first thing in the morning?
Doing these stretches daily will not only help with you flexibility, it will help you to prevent back pain. Too often I see patients come in to our chiropractic clinic in downtown Toronto having chronic back pain. By that point, may of these patients have let their spine deteriorate over time. As a result of not giving their spine some love throughout the years, they could have prevented their back pain. Here are my choices for the five best stretches to do first thing in the morning:.
Cat Camel Stretch
One of my personal favourite stretches to wake up you spine in the morning. Start on your hands and knees. Let your stomach muscles relax and let your spine sag down. Hold this position for 5 seconds. Suck your stomach muscles in and arch your spine up. Hold this position for 5 seconds. Return to neutral and repeat this cycle 4 more times.
QL Trunk Rotation
This is a great stretch that you can even do while you are still in best. It helps to stretch out one of your postural muscles. The QL tends to get very tight and overworked in many people. Lying on your back with your knees bent, your feet flat on the floor (or bed), arms out to your sides. Roll your knees and lower body to one side while turning your head to the opposite direction. Hold the stretch for 30 seconds. Repeat for the opposite side.
Side Bend With Reach
A classic stretch to warm up your spine in the morning. Start from a standing position. Slowly bend to one side bringing one arm overhead. You should feel a stretch throughout your side and into your arm as well. Hold for 30 seconds and repeat to the other side.
Another great stretch that you can do while still in bed. This is a very classic Yoga stretch. Kneeling on the floor (or your bed, reach both arms straight out in front of you onto the floor. Sit back onto your heels while keeping your arms outstretched. Hold for 30 seconds.
This is a great stretch to help loosen up your neck. The scalene muscles get very short and tight if you use a computer or a smartphone. Sitting upright, place one hand on just underneath opposite collar bone. Turn your head away and look up and tilt head towards ear. Gently press with your hand to add resistance.
There you have it, the five best stretches to start you day to help prevent back pain. If you have been experiencing any back or neck pain for more than a week, please contact us ASAP. If you are not in Toronto and need to see a chiropractor you can always use the Canadian Chiropractic Association's Find a Chiropractor webpage.