Feel Stiff or Sore When You Wake Up?

Start Your Day Right: Morning Stretches for Seniors

Many of our Vintage Fitness clients have discovered the benefits of starting their day with specific stretches that minimize discomfort and maximize ease of movement. Here’s how you can use proprioceptive exercises to ensure a good start to your day—before you even get out of bed!

Morning Stretch Routine:

Knee to Chest Stretch:

• Position: Start by lying on your back, with knees bent or legs extended if more comfortable.
• Action: Relax your arms by your sides, palms up. Take a couple of deep breaths, settling into the bed.
• Movement: Gently bring one knee towards your chest, keeping the other leg bent or straight on the bed.
• Hold: Maintain this position for a few deep breaths, then switch sides.
• Benefits: This stretch is excellent for easing lower back tension and warming up the knees and hips. Adding some ankle rolls while holding this position can also benefit your feet before you step on them.

Windshield Wipers:

• Position: Lie on your back with your knees bent comfortably.
• Action: Extend your arms straight out at your sides, palms facing up.
• Movement: Slowly drop your knees to one side, ensuring your shoulder blades stay in contact with the bed. Control the movement to gauge where you need more stretch.
• Repeat: Return to the center and then drop your knees to the other side.

Taking just a few minutes after you wake up to practice these mindfulness and stretching exercises each morning allows you to read your body’s signals and address any stiffness or soreness effectively.

Why It Helps: This routine aids in lubricating your joints, warming up your muscles, and kickstarting your circulation, setting you up for a day filled with awareness and preparedness.

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Ready to start your own transformation? Book a free consultation with Vintage Fitness today and take the first step toward a healthier, more confident you!

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Best wishes,

Leigh

Vintage Fitness

At Vintage Fitness, we specialize in energizing the lives of people over 50 with exercise, delivered right to your home