Morning Mobility Routine – Easy Exercises To Start Your Day

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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.