{"id":138030,"date":"2023-09-25T06:11:02","date_gmt":"2023-09-25T06:11:02","guid":{"rendered":"https:\/\/magdelaine.net\/?p=138030"},"modified":"2023-09-25T06:11:02","modified_gmt":"2023-09-25T06:11:02","slug":"this-5-minute-morning-mobility-routine-will-banish-stiffness-pronto","status":"publish","type":"post","link":"https:\/\/magdelaine.net\/lifestyle\/this-5-minute-morning-mobility-routine-will-banish-stiffness-pronto\/","title":{"rendered":"This 5-minute morning mobility routine will banish stiffness pronto"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/metro.co.uk\/wp-content\/uploads\/2023\/09\/SEI_172759971-9d8a.jpg\"><\/p>\n<p>At the ripe old age of 25, I\u2019m constantly astounded by how stiff I am when I wake up.\u00a0<\/p>\n<p>My joints feel tight and immovable, and my lower back is always stiff to the point that if I don\u2019t do something about it, I can barely access the range of motion of a 70-year-old who hasn\u2019t exercised for decades.\u00a0<\/p>\n<p>According to strength, conditioning and mobility coach Kate Whapples, it\u2019s actually fairly normal to wake up feeling stiff.<\/p>\n<p>\u2018Your body produces anti-inflammatory proteins in differing amounts between the day and night, these are at their lowest as you first wake,\u2019 she tells Metro.co.uk.\u00a0<\/p>\n<p>\u2018Once you\u2019re awake and your body\u2019s biological clock is started, these proteins gradually increase, making movement easier and giving the feeling of more flexibility and less pain within joints.\u2019\u00a0<\/p>\n<p>However, if you sleep in a suboptimal position, such as belly down or with a twisted spine, or in a really cold room, you might experience more stiffness than if you didn\u2019t do those things. The same goes for sitting in the same position all day every day.<\/p>\n<h2><strong>How to relieve morning stiffness<\/strong><\/h2>\n<p>Lower back pain is often the sign of general stiffness in the morning, and contrary to popular belief, it\u2019s not just caused by back problems themselves. <\/p>\n<p>\u2018Often, the problem stems from tight hamstrings, hip flexors, piriformis (which runs from the bottom of your spine to the top of your thigh) and quads, too,\u2019 says Kate, who offers a six-week mobility programme.\u00a0<\/p>\n<p>\u2018Stretching these is important to combat lower back stiffness.\u2019<\/p>\n<p>Kate recommends spending five minutes when you wake up stretching your muscles, making sure to breathe and relax while not pushing yourself too hard first thing in the morning.\u00a0<\/p>\n<p>Try this sequence, holding each post for 30 second on each side and repeating three times.<\/p>\n<h2><strong>Pigeon pose\u00a0<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/metro.co.uk\/wp-content\/themes\/metro-parent\/img\/fallback.png\"><\/p>\n<h2><strong>Crucifix pose<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/metro.co.uk\/wp-content\/themes\/metro-parent\/img\/fallback.png\"><\/p>\n<h2><strong>Figure four piriformis stretch<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/metro.co.uk\/wp-content\/themes\/metro-parent\/img\/fallback.png\"><\/p>\n<h2><strong>Lizard lunge<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/metro.co.uk\/wp-content\/themes\/metro-parent\/img\/fallback.png\"><\/p>\n<h2><strong>Downward dog<\/strong><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/metro.co.uk\/wp-content\/themes\/metro-parent\/img\/fallback.png\"><\/p>\n<p><strong>Do you have a story to share?<\/strong><\/p>\n<p><strong>Get in touch by emailing MetroLifestyleTeam@Metro.co.uk.<\/strong><\/p>\n<p>Source: <a href=\"https:\/\/metro.co.uk\/2023\/09\/25\/5-minute-morning-mobility-routine-to-fix-your-stiff-lower-back-19542602\/?ico=mosaic_home\" target=\"_blank\" rel=\"noopener\">Read Full Article<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>At the ripe old age of 25, I\u2019m constantly astounded by how stiff I am when I wake up.\u00a0 My joints feel tight and immovable, and my lower back is always stiff to the point that if I don\u2019t do something about it, I can barely access the range of motion of a 70-year-old who [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.8 - 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