Latest / The Dohnal Health Minute / Morning Mobility Routine - Easy exercises to start the day right

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Morning Mobility Routine - Easy exercises to start the day right · The Dohnal Health Minute

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  Hey there, Nashville. This is Dr. Chris Donal
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  from Donald Chiropractic, and I'm so glad you're
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  here with me today. You know, one of the questions
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  I get asked all the time is, how do I start my
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  day feeling better? And I love that question
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  because the truth is what you do in those first
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  10 to 15 minutes after you wake up can set the
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  tone for your entire day. So today, We're talking
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  about a simple morning mobility routine, nothing
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  fancy, nothing that requires equipment or a gym
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  membership. Just a few easy movements you can
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  do right there in your bedroom. That'll help
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  you feel more awake, more flexible and a whole
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  lot less stiff. Now here's the thing. When you've
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  been lying in bed for six to eight hours, your
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  body isn't moving, your muscles get tight, your
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  joints get a little stiff and that fluid that
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  keeps everything lubricated. Well, it kind of
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  pools up. That's why a lot of folks wake up feeling
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  like the Tin Man. You need a little oil in those
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  joints, right? So let's talk about what you can
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  actually do about it. First thing, before you
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  even get out of bed, I want you to take 30 seconds
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  and just stretch. Reach your arms overhead, point
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  your toes, make yourself as long as possible.
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  Then pull your knees gently to your chest, one
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  at a time. This wakes up your lower back and
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  your hips. It's gentle, it feels good, and it
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  tells your body, hey, we're about to start moving.
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  Okay, now you're out of bed. Let's do some cat
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  and cow stretches. You know this one. Get down
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  on your hands and knees. Arch your back up like
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  a scared cat, then let it sag down like an old
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  cow. Go slow, breathe with it. Do that five or
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  six times. This is amazing for your spine. It
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  gets movement into every single segment, and
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  it wakes up those deep, stabilizing muscles that
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  support you all day long. Next up, let's open
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  up those hips. Stand up, hold on to something
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  sturdy if you need to, and do some slow, controlled
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  leg swings. Front to back, side to side, 10 swings,
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  each direction on each leg. Your hips do so much
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  work, and most of us sit way too much. This keeps
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  them happy and mobile, and here's one more that
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  I love. Shoulder rolls and neck tilts. Roll your
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  shoulders backward 10 times, then gently tilt
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  your head to one side, hold for a breath, then
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  the other side. Forward hold, then look up, nice
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  and easy. No forcing it. This is especially important
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  if you're someone who works at a computer or
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  looks down at your phone a lot. The whole routine,
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  about five minutes. That's it. Five minutes to
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  help your body feel better and move better all
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  day long. And I promise you, if you start doing
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  this every morning for just one week, you'll
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  notice a difference. You'll feel looser, you'll
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  stand taller, and those little aches and pains
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  that show up mid -morning, they start to fade.
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  Now if you're waking up with real pain, sharp
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  pain, or numbness and tingling, that's different.
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  That's your body telling you something needs
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  attention. And that's when it's time to come
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  see us. We'll figure out what's going on, get
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  you adjusted if you need it, and put together
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  a plan that actually works for your body. At
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  Donald Chiropractic, we're all about helping
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  Nashville move better and feel better. So if
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  you've been putting off getting checked out or
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  if you just want to feel your best, give us a
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  call. We'd love to help. Alright, that's it for
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  today. Go try that routine tomorrow morning.
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  Let me know how it feels. And remember, small
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  daily habits make a big difference over time.
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  Thanks for listening, and I'll catch you on the
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  next episode. Take care, Nashville.