Morning stretches
Lying Pelvic Tilts
- Right after waking up, laying on back, perform 8-10 pelvic tilts in both directions slowly.
- Inhale as you extend your low back off bed.
- Exhale as you press low back into bed.
Windshield Wipers
- After feeling warmed up from pelvic tilts, with feet on bed and knees up, gently shift knees side to side. (Video goes kind of far right away, start less)
- Once feeling more warm, take knees farther towards bed for bigger lying spinal twists.
Supine Pigeon Outer Hip Stretch
- Still lying on back in bed, take right ankle across left knee.
- Pull left thigh towards body and hold for 10-12 deep breaths.
- Repeat opposite side.
- Repeat 1-3 times each.
Hip Flexor Stretch off Bed
- Bring yourself to the end of your bed.
- Support your hips at the edge.
- Extend one leg off bed while bringing opposite knee into chest.
- Hold each 10-12 deep breaths.
- Repeat 1-3 times each.
Chest Doorway Stretch
- When leaving room, grab doorframe with arm behind, palm facing doorframe and turn to opposite direction to stretch chest muscles.
- Use straight arm or bent elbow as shown in video.
- Hold for 10-12 deep breaths.
- Repeat 1-3 times each side.
Products
TP Grid Foam Roller 18”
Get at least the 18“. 36” would work too but it’s pretty long and might be a little awkward. However, 36” is nice because you can get your whole body on it. Your choice!
Voodoo Floss Bands
Great to wrap around joints such as knees and move gently to reduce pain and increase mobility.
inspiration
