While there are morning people among us, most of us have trouble navigating this time of day.
Between aches and pains, exhaustion, lack of energy and the stress of our responsibilities, mornings can be just plain rough. Often, many of us hope that caffeine will counteract the difficulty. So we guzzle down as much coffee as we can stomach, with no luck.
Unfortunately, no one is able to bring their physical therapist with them everywhere they go. However, that doesn’t mean there’s no hope for your mornings.
In this post, we’ll explain 3 different ways you can beat the AM blues and finally wake up to pleasant and energetic mornings with numerous mental health benefits.
1. Back Pain? Try Knee-To-Chest Stretches
Of course, this might be the most common sleep issue. And it’s likely a central reason why morning isn’t the most popular time of day. When we sleep, our motionless body usually tightens up. In addition, awkward sleep positions can sometimes wreak havoc on our muscles and joints – but specifically those in our backs.
Who hasn’t opened their eyes to instantly feel some very-unpleasant aches and severe pain in their back? Sadly, a lot of people deal with this on a daily basis. Aside from investing in a new mattress, there’s a physical therapist-recommended stretch that can get you warmed up, restore mobility and alleviate back pain almost instantly. And bet of all? You don’t even have to get out of bed to do them.
First, make sure you’re lying face up and pull both knees up towards your head until your feet are flat against the bed. The next move is simple – just pull both knees towards your chest, giving your lower back a proper stretch. Do this two or three times, holding the position for thirty seconds to warm up your back.
2. Eat a Proper Breakfast!
Listen, you’ve heard it since grade school for a reason. They weren’t lying when they said breakfast is the most important meal of the day. Weight control, concentration, strength, endurance, staying active, lower cholesterol levels…these are just a few of the benefits we know about.
Basically, eating before you leave the house greatly improves your energy and hunger levels during your day. It’s easier said than done for most people. At Lake Shore Physical Therapy, we encourage eating a healthy breakfast, as can have a significant impact on both injury recovery and basic health/wellness.
3. Document Your Best Mornings in Vivid Detail
If you can’t acclimate to a good sleep schedule, the consequences begin almost immediately. Of course, many of us take sleep for granted until we’re deprived of it. However, refining your mornings to be more pleasant and upbeat can be as simple as changing a few minor variables (or even just one) you didn’t expect.
Therefore, whenever you find yourself feeling better than usual in the morning, take notes. Document absolutely anything – even if it feels trivial. Did you get out of bed earlier than usual? Eat something different? What did you do the night before? Believe it or not, even the simplest factors can have a huge effect on you ability to enhance your mornings.
Conclusion – Lake Shore Physical Therapy
You don’t have to be a morning person to work towards higher spirits, less pain and excellent nutrition in the morning. In fact, you can remain firmly anti-morning and still develop an AM routine that isn’t stressful, chaotic, and destructive. Ultimately, smoother and calmer mornings means better health and emotional well-being. Often, our mornings dictate the trajectory of our days in every conceivable way. Therefore, it’s never a bad idea to try and apply new ways to navigate this part of the day.
Regardless, the staff at Lake Shore Physical Therapy can help you to develop and implement stretches and exercises that will eliminate pain, improve posture and mental health and give you much more energy. Contact us to schedule your appointment now!