Why is it that when you wake up in the morning, all your joints seem to be cemented together and you feel like a rusty old tin man?   Here’s what I do when I need my little “oil can” to help alleviate stiff joints and relieve achy muscles.

Just as I’m opening my eyes from my long night’s sleep, I take a few deep, slow breaths.  This starts up the circulation of oxygen into the system, which nourishes muscles and ligaments.

It makes me feel better when I do gentle range of motion moves to start out with.  I like to slowly bend and straighten my legs just far enough to be comfortable, but to get the muscles to wake up a bit.  I’ll do the same with my arms by reaching up to the ceiling and then bending my elbows and putting my hands behind my head.  This only takes a minute or two.

Next it’s time to take a big, long stretch.  I’ll extend my legs as far as they’ll go while simultaneously stretching my arms over my head towards the headboard as far as I can reach.  I’ll hold this position for a few seconds and then release into relaxation.  I will repeat that because it feels really great.

To alleviate any aches in my low back I will slowly bring one knee at a time up to my chest and hug both my legs.  I always make sure I’m breathing in and out when I do this so that my body will respond without tensing up.  As I’m hugging my legs to my chest I will move side to side slightly to help my back relax and elongate.  Once I let go of my legs I let them rest.

My feet and ankles always seem to not want to cooperate when I first get up so before I stand I’ll do some ankle circles with both feet.  I will also point and flex my toes and feet just to get the blood flow going literally from head to toe.

As I complete this quick little wake-up routine I’ll turn to my side and then push myself up into a seated position and place my feet on the floor.  One more deep breath, arms reach to the ceiling and I’m up and ready to go.

It’s amazing what a couple of minutes of gradual movement can do to lubricate those stiff, tight joints and muscles.  It makes quite a difference compared to trying to jump right out and go.  I prefer smooth, full strides and range of motion compared to the shuffle-jerk-stick action of a sticky, rusty tin robot!

 

If you live in the East Valley (Chandler, Mesa, Gilbert, Tempe, Sun Lakes, Scottsdale) and you need help alleviating stiff joints and muscle soreness, call or email me and I’ll show you the many simple things you can do to feel so much better.