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Kickstart your day with a simple and effective morning mobility routine! In this episode of Winter Garden Wellness, we guide you through easy movements to wake up your body, improve flexibility, and set a positive tone for the day ahead.
🏥 Vertebre Chiropractic
🗺️ 13848 Tilden Rd #148, Winter Garden, FL 34787, USA
📞 (407) 213-0040
➡️ www.vchirostudio.com
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Good morning. I’m Dr. Nandy Toro from Vertebrae
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Chiropractic Studio here in Winter Garden. And
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today, I want to talk about something that can
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absolutely transform how you feel throughout
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your entire day. We’re talking about a simple
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morning mobility routine. You know what I hear
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all the time? Patients tell me they wake up feeling
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stiff. tight like their body needs a few hours
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just to get going. And here’s the thing that
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doesn’t have to be your normal. Five to ten minutes
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in the morning can make a huge difference in
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how your spine and joints feel all day long.
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So let me break this down for you. When you sleep,
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even if you’re sleeping great, your body is in
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one position for hours. Your muscles shorten,
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your joints get a little compressed, and fluid
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builds up in your discs and tissues. That’s why
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you feel that stiffness when you first get out
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of bed. What we want to do is gently wake everything
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up and get things moving. Here’s what I recommend.
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Before you even get out of bed, do some gentle
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knee to chest stretches. Lie on your back. Hug
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one knee up toward your chest, hold it for about
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10 seconds, then switch sides. Do that two or
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three times. This gently stretches your lower
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back and gets your hips moving. It’s simple,
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but it signals to your body that we’re waking
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up. Now once you’re standing, do some cat -cow
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stretches. You might know this from yoga. Get
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on your hands and knees, arch your back up like
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a cat, then let it sag down like a cow. Move
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slowly back and forth five or six times. This
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gets your entire spine moving in a really safe
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controlled way. It increases circulation and
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helps loosen up all those little joints in your
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back. Next, and this is a big one, shoulder rolls
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and neck rotations. Roll your shoulders backward
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in big circles 10 times, then gently turn your
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head side to side like you’re saying no and tilt
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your ear toward your shoulder on each side. Don’t
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force anything, just easy controlled movements.
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So many of us carry tension in our neck and shoulders,
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especially if you work at a computer. This helps
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reset that. Last thing, hip circles. Stand with
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your hands on your hips and make big circles
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with your hips like you’re using a hula hoop.
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Five circles one way, five circles the other
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way. Your hips are the foundation for your whole
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spine. When they move well, everything else works
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better. The beauty of this routine is it takes
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five minutes. You can do it in your pajamas.
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You don’t need equipment. And when you do this
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consistently, your body starts to feel more flexible,
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more resilient. You’ll notice you’re not reaching
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for pain relievers as much. You’re moving easier.
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You’re starting your day from a better place.
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Now here’s the important part. If you’re doing
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these movements and something hurts, not just
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feels tight but actually hurts, that’s your body
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telling you something needs attention. That’s
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when you want to come see us at Vertebrae Chiropractic
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Studio. We can assess what’s going on, make sure
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your spine is aligned properly, and create a
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plan that’s specific to your body. Movement is
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medicine, but it works best when your structure
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is sound. That’s where chiropractic care comes
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in. So here’s your action step. Tomorrow morning,
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set your alarm five minutes earlier. Try this
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routine. See how you feel. I think you’re going
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to love the difference. Thanks so much for listening.
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I’m Dr. Nandy Toro and we’re here in Winter Garden
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whenever you need us. Take care of that spine
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and we’ll talk soon.
