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Do you wake up feeling stiff, achy, and need time just to get moving? You’re not alone. In this episode, Dr. Paul Rieselman from Northstar Integrated Health and Physical Medicine Center shares an easy morning mobility routine that takes just 5-10 minutes.
Learn simple exercises to address morning back tightness, neck discomfort, and overall stiffness before you’ve even had your coffee. These practical movements can help you start your day feeling more mobile and comfortable.
Perfect for anyone who struggles with morning aches and wants a straightforward solution to feel better from the moment they wake up.
Hey there, this is Doctor Paul Rieselman from Northstar Integrated Health and Physical Medicine Center here in Lisle. Thanks for tuning in today.
You know what I hear almost every single morning? Patients telling me they wake up stiff, achy, and feeling like they need about twenty minutes just to get moving. Sound familiar? Maybe your back feels tight when you first stand up. Or your neck is cranky before you’ve even had your coffee. Here’s the good news… a simple five to ten minute mobility routine can completely change how your morning feels.
So let’s talk about starting your day the right way with some easy movements that wake up your body and get everything working smoothly.
Now, here’s the thing. When you sleep, even if you’re sleeping well, your body is in one position for hours. Your muscles get a little stiff. Your joints aren’t moving. Fluid builds up in your tissues. It’s totally normal. But if you jump right out of bed and start your day without any warm up, you’re asking your body to go from zero to sixty. That’s when people tweak their backs bending over to tie their shoes or pull something reaching for the coffee mug.
Think of your morning mobility routine like warming up a car on a cold day. You wouldn’t floor the gas pedal right away, right? Same idea with your body.
Let me give you three simple movements you can do right when you wake up. You don’t even need to get out of bed for the first one.
First… while you’re still lying down, do some gentle spinal twists. Lie on your back, bend your knees, keep your feet flat. Let both knees drop slowly to one side while you turn your head the opposite direction. Hold that stretch for about ten to fifteen seconds. Feel that nice twist through your low back and mid back. Then bring your knees back to center and drop them to the other side. Do this three or four times each direction. This movement gets your spine rotating and loosens up all those muscles along your back.
Second movement… cat and cow stretches. Now you’ll need to get out of bed for this one. Get down on your hands and knees. Start by arching your back up toward the ceiling like a cat, tucking your chin toward your chest. Hold that for a few seconds. Then reverse it… let your belly drop toward the floor, lift your chest and head up, like a cow. Go back and forth between these two positions about eight to ten times. Nice and slow. This wakes up your entire spine and gets fluid moving in all those spinal joints.
Third… standing side bends. Stand up nice and tall. Reach one arm up over your head and gently lean to the opposite side. You should feel a stretch all along your side body. Hold for ten seconds. Come back to center. Now reach the other arm up and lean the other way. Do this three times on each side. This opens up your ribcage, stretches the muscles between your ribs, and helps you take deeper breaths.
That’s it. Three simple movements. Takes maybe five minutes. And here’s what happens when you do this consistently. Your body starts to move better throughout the entire day. You have less stiffness. Fewer random aches. And you’re way less likely to hurt yourself doing everyday activities.
One more tip… add some deep breathing while you do these movements. Breathe in through your nose for four counts, out through your mouth for four counts. This calms your nervous system and helps your muscles relax even more.
Now, if you’re doing these movements and you notice sharp pain, or certain areas just won’t loosen up no matter what you do… that’s your signal to come see us. Sometimes there’s an underlying issue, maybe a joint restriction or muscle imbalance, that needs professional attention. We can identify what’s going on and get you feeling better quickly.
But for most people, this simple routine makes a huge difference. Start tomorrow morning. Give it two weeks and I promise you’ll notice how much better you feel.
Thanks so much for listening today. I’m Doctor Paul Rieselman from Northstar Integrated Health and Physical Medicine Center in Lisle. If you have questions or want to schedule an evaluation, give us a call. We’re here to help you move better and feel better every single day.
Take care, and I’ll catch you next time.
