Morning Mobility in Bed

Get Your Body Primed for Movement without Leaving the Sheets.

Most of us are not morning people, at all.  It is difficult to even think about getting your body primed for movement without having a cup of coffee.  The caffeine will give you a little bit of a boost, but a three minute routine of some basic movements will help you wake up your body and muscles.  Mobility can go a long way and there is no excuse to skip out on a chance to prep your body for the day ahead!

 Thoracic Rotations

Try this move for thirty seconds on each side.  Laying in bed on your back, rock your left leg over to the right, while your left arm reaches back to the left.  Think about wringing out your spine like a towel.  These feel really good when you first wake up.  Take a minute to control your breathing and keep niceand calm. 

Cobra

Try this stretch for one minute if your lower back tolerates it.  This position is great to stretch out your abs, especially if you are a side sleeper.  By lengthening your body and your spine, you are priming your upper and lower back to get ready for sitting and standing in bad postures that the day will inevitably throw at you. 

Hip Flexor Stretch

Try this move for thirty seconds on each leg.  It might be too early to do full squats, but you can stretch your ankle, knee, hip, and spine all at once.  Bring your leg up to the side of the bed and lean your hips forward until you feel a stretch in your hip flexors. 

Shoulder Opener

Hang your arms over the edge of the bed or a higher chair if it is more comfortable.  Bend forward at the hips, keeping your spine straight without rounding forward.  Push your glutes back and press your weight into your heels, keeping a slight bend in your knees.  Continue to work your breathing here to maximize the stretch.  This stretch is great for undoing a lot of tightness we build up overnight in less than optimal sleeping positions.  

If you have more questions on improving your mobility, contact a trainer at Jada Blitz to provide you with a more indepth stretching routine.  We have foam rollers, TRX bands, and other tools that can help provide you with increased flexibility and mobility to get through everyday tasks and workouts.  Stephanie, the Massage Therapist at Jada Blitz through Blitz Body and Mind Massage, can also help you assess common restraints to your mobility and help you on the road to moving better.  Contact her at (716)866-3261 to set up an appointment today.