If you tend to have a lot of pain in the morning or if your muscles feel particularly tight when you wake up, it can be good to do some flexibility exercises before you get out of bed.
For instance, while lying on your back, stretch your arms up over your head and stretch your legs out straight toward the bottom of the bed. Breathe in and out and gently arch and flatten your back several times.
If your lower back or hips feel stiff, bring your knees up to your chest. First do a single knee and then both. While lying on your back, you can also bend your knees and gently roll your hips and knees to one side and then the other.
If you feel as if you have been curled up for too long, try rolling onto your stomach and raising up onto your elbows for a gentle back stretch. Here are some tips that you can also give it a try.
1. Stretch The Tissues
Stretch the tissues that feel tight. Not every part of your body needs to be stretched. For some joints, you just need to maintain the range of motion you already have.
2. Avoid Bouncing
Never bounce or force a stretch. Apply gradual pressure and move gently through your comfort zone until you feel some tension or a slight stretch.
3. Hold And Move
For some exercises, you will hold a position for 20 to 30 seconds as you relax and breathe naturally, and then repeat the exercise three to five times. For other exercises, you will move back and forth between two positions for 20 repetitions, holding a stretch for 20 to 30 seconds on the last repetition.
4. Warm Up And Cool Down
Use stretching to warm you up and cool you down. You can use flexibility exercises in warm ups and cool downs as part of a general conditioning exercise program. They will help you to avoid soreness and injury from exercising.
5. Stretch For Pain Control
Use stretching for comfort and pain control. Most people obtain pan control by performing flexibility exercises every day or even several times a day. Use stretching as a daily back and neck comfort routine in the morning or before bed at night.
6. Listen To The Pain Message
Try to listen to the pain message that your body parts give. Do not be surprised by the tenderness and discomfort at first in the stretched muscles, especially if you have been inactive recently or for a while. Stretching should not, however, be painful.
7. Breathe Normally
It is recommended to breathe normally as you perform the flexibility exercises. Do not hold your breath as you stretch. Your breathing should be natural and comfortable. As you continue, you should become more relaxed, and you may notice that your rate of breathing naturally slows.