Move With Us Through A Morning Routine
Welcome back to our Move With Us series! This week we’re going through a routine you can do in the morning to help with any aches or pains.
A lot of us find that first thing in the morning we’re feeling quite stiff and immobile. This routine starts lying down and ends with us standing up ready to start the day! If you have any morning stiffness then give this routine a go to help get you moving in the morning.
Start your day with us and let’s get moving!
Knee Rocks
Lying on your back have your knees bent and feet on the floor
Keeping both shoulders on the floor at all times, slowly drop your knees to one side keeping your knees together
Only go as far as is comfortable, there should be no pain, then return to the middle and drop to the other side
Repeat for about 30 seconds or more if desired
Thoracic Rotations
Our aim is to encourage more movement through your mid to upper back
Sit cross legged on the floor and cross your arms across your chest
Gently twist around to one side, back to the center and twist around to the other side
Repeat slowly and continuously 3 times each side or as many as you feel are needed
Seated Mermaids
Our aim is to encourage more movement through your mid back in a side bending position and open up through your ribs
Place one hand down by your side, bending into that elbow while your other arm is going to come up and over, reaching over your head
Come back to the center and swap over to the other side. Make sure you are lengthening through your spine as you reach up and over
As you move through each side try and keep your weight even between your sit bones and hips
Repeat slowly and continuously 3 times each side or as many as you feel are needed
Shoulder Rolls
Standing with your feet hip distance apart
Roll your right shoulder up towards your ear and then back and down
Continue to roll down by sliding your right arm down the outside of your right leg
Gently stack your spine back up to return to standing and repeat on the other side
Roll Downs
Our aim is to release tension through your whole spine while also lengthening the muscles through the backs of the legs
Start standing, tuck your chin into your chest and roll your body vertebrae by vertebrae down towards the floor as far as is comfortable
To return, slightly bend the knees and begin restacking the spine with your head the last thing to come up
We hope you found this helpful! Feel free to repeat this series multiple times through out the week and keep Moving With Us. If you have any questions or need any advice on any of these exercises, please don't hesitate to reach out and chat to us.
Remember that you shouldn’t feel pain during any of these exercises. If they are painful for you, consider avoiding that exercise or decreasing the intensity. We are always here to help if needed.
If you’re after some more advice or are in need of some hands on help, we’d love to see you at Collective Motion! Collective Motion offers Osteopathy, Myotherapy, Dietetics and Pilates and is conveniently located to service our Bentleigh community as well as its surrounding suburbs including Bentleigh East, McKinnon, Ormond, Glenhuntly, Murrumbeena, Carnegie, Oakleigh, Gardenvale, Brighton East and Hampton East. Click below to book an appointment and let us help you get moving again.
