Latest / Staying Aligned with Dr. Kevin Hartung / Morning Mobility Routine - Easy exercises to start the day right

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Morning Mobility Routine - Easy exercises to start the day right · Staying Aligned with Dr. Kevin Hartung

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  Good morning. This is Dr. Kevin Hartung from
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  Family Chiropractic Center here in McKees Rocks,
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  Pennsylvania, and today I want to talk to you
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  about something that can completely change how
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  your day feels, and that's your morning mobility
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  routine. You know, I hear this all the time in
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  the office. People tell me they wake up stiff,
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  they feel like the Tin Man from The Wizard of
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  Oz. Their back is tight, their neck is cranky,
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  and it takes them half the morning just to feel
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  human again. Sound familiar? Here's the thing.
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  Your body has been lying still for six, seven,
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  maybe eight hours. Your muscles and joints need
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  a little wake -up call. And I'm not talking about
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  some crazy intense workout. I'm talking about
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  five minutes of gentle movement that tells your
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  body, hey, we're ready to start the day. So let
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  me walk you through a super simple routine you
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  can do right when you get out of bed. First,
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  gentle neck circles. Just slowly roll your head
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  in a circle. Five times one direction, five times
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  the other. This wakes up all those little muscles
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  in your neck that get tight overnight. Keep it
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  smooth and controlled. No forcing anything. Next,
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  shoulder rolls. Roll your shoulders up, back,
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  and down. Big, easy circles. Do about 10 of these.
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  You're getting blood flow into your upper back
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  and shoulders. This is huge if you work at a
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  desk or drive a lot. Now, Here's my favorite.
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  Cat and cow stretches. You don't even need to
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  get on the floor for this. Stand up, put your
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  hands on your knees and gently arch your back
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  like a cat stretching. Then let your belly drop
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  and lift your chest. Go back and forth slowly
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  about eight to ten times. This mobilizes your
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  entire spine. It's like oiling the hinges. After
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  that, hip circles. Put your hands on your hips
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  and make big circles with your hips. Five one
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  way, five the other way. Your hips carry you
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  around all day. Let's get them ready for it.
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  And finally, ankle circles. Balance on one foot
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  if you can or hold on to something. Circle each
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  ankle five times in each direction. We forget
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  about our ankles, but they're your foundation.
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  That's it. Five simple movements. Takes maybe
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  five minutes. And here's what I want you to understand.
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  Consistency beats intensity every single time.
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  Doing this every morning is way more powerful
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  than doing some big stretch session once a week.
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  Now if you're doing these movements and something
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  hurts, not just feels tight but actually hurts.
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  That's your body telling you something needs
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  attention. That's when you come see us at Family
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  Chiropractic Center. We can figure out what's
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  going on and get you moving better. The goal
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  here is to start your day feeling good, not fighting
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  your own body. Give this routine two weeks. I
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  think you're going to notice a real difference
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  in how you feel. Thanks for listening everyone.
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  If you have questions about this routine or anything
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  else, give us a call at Family Chiropractic Center
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  right here in McKee's Rocks. We'd love to help
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  you move better and feel better. Have a great
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  day and get moving.