When you're trying to balance parenting and working, you sometimes shift your health and well-being to the back burner. You mig ht deal with a sore back for weeks before you find time to deal with it.
As you live a busy life with limited time, it becomes essential to take advantage of any free time to improve yourself and your health. One of the best times to get a jump on your health is before your children wake up. Prevent neck, back, and joint pain with these easy s tretches.
Before you begin any stretches, it's important to keep a few safety tips in mind.
- Stop if you feel pain. You should feel mild discomfort as you stretch your muscles, but if you feel pain, you risk injuring yourself.
- Don't bounce when stretching to try and reach farther. Respect your body's limits.
- Remember to breathe. Do not try to hold your breath or try a new breathing exercise. Breathe normally through every stretch.
- Talk to a doctor when injured. If you have an injury, speak with your chiropractor before you start a new stretching routine or conti nue an old one.
Hug Your Knees
Before you even sit up in bed, you can start your stretching routine. Lie on your back and slowly raise one leg off the bed. Bring you r knee toward your body and hold it in place with both hands. Repeat the process with your other leg.
Pull both of your knees to your chest and feel your lower back stretch. Hold this position for a few seconds, then relax.
Twist and Stretch
As you lie on your back, bend your knees and bring them toward your body. With your arms outstretched, lower your knees to you r left side. Turn your head to face the right. Hold this position for at least 30 seconds. You should feel the stretch in your lower back.
Repeat this process with your knees to the right and your head facing left.
While still on your back, bend your knees and place your feet firmly against the bed. The small of your back should not touch the be d at this point. Tighten your abs until the small of your back sits flat against your bed. Hold this position for five seconds before relaxing.
Repeat this stretch three times.
Single Knee Stretch
Don't sit up just yet. With both knees bent, cross your left leg over your right and pull your right knee down toward your chest. Thi s stretches your left buttocks.
Repeat this process with your right leg over your left to stretch the opposite side.
Switch from your back to your side. Support your head with one arm/hand while in this position. Use the other hand to reach behin d you and bring your foot to your butt. Hold this position for 10-15 seconds. While active in this position, squeeze your butt for a better quad stretch.
Release your foot, turn to your other side, and repeat this stretch with your opposite leg.
Now it's time to sit up. Start off with an easy stretch to ease yourself into a sitting positions. Cross your legs and sit in the center of your bed. Interlace your fingers with your palms facing up. Slowly start to stretch your arms into the air above your head. Once you reac h maximum height, bend from your waist to the right. Your butt should never leave the bed.
Hold this stretch for five seconds, then return to the center. After pausing for a few seconds, bend from your waist to the left. Hold t he stretch for five seconds, then return to the center. Do this a few times to stretch out your upper back, obliques, and arms.
Stay in the center of your bed with your legs crossed. Lean to one side with your waist and rest that arm on the bed parallel to your hips. Take care to not lift your butt off the bed.
Bring your other arm over your head and toward the wall behind you. Pause at the top of the movement and feel the stretch in you r chest, obliques, shoulders, and back. Slowly bring your arm back over your head then down toward the bed. Return to a normal, sittin g position, then repeat the stretch on the other side.
Lean and Sway
Stay in the same position in the center of the bed. From this sitting position, slowly use your arms to crawl as far forward as you can . Make sure your butt remains on the bed at all times. Lean on your forearms for support. Slowly start to sway toward the right, pause fo r a second, then lean to the right. Keep swaying for around thirty seconds to stretch out your back, hips, and obliques.
Start your morning off right with these simple, easy stretches you can do in your bed. Remember, as you take care of yourself, you are more able to handle work, kids, and everything else.
If you have persistent back, neck, or joint pain, don't try to treat it on your own with stretches. Visit a qualified chiropractor to corre ct any injuries.