People who suffer from joint pain know that mornings can be especially tough. After a night of little movement during sleep, the joints are stiff, the pain is intense, and it’s difficult to perform basic actions we’re used to. Fortunately, there is a remedy for this problem, which lies in special morning stretches that can ease joint pain and help you start the day on the right foot. The following 5 stretches are specifically designed for those suffering from joint pain, and with them, you can bring routine back to your life and a smile to your face.
1. Hamstring Stretch
The first stretch will help you relieve pain in the back, thighs, and legs, and you can perform it comfortably in your bed. At first, you may feel a little difficulty doing this stretch, but as you practice it more, the relief will increase, and it can be repeated several times.
How to do the stretch?
- Lie on the bed with your right leg straight and your left leg bent.
- Hold the back of your bent left thigh and stretch it toward your chest.
- Lift your bent left foot towards the ceiling and stay in this position for 30 seconds.
- Return to the starting position and repeat the stretch 2-3 times with your left leg. Then switch legs and do the stretch with your right leg.
- If you have difficulty lifting your leg towards the ceiling, simply bend your knee toward your chest for 30 seconds without stretching your leg upwards.
2. Single Knee to Chest Stretch
This stretch is a direct continuation of the previous one, and it will help ease lower back pain that affects many people. You can also do it in bed, and if you feel ready, upgrade the exercise by doing it on a mat placed on the floor.
How to do the stretch?
- Lie on a bed/mat with your knees bent and your hands placed under your head.
- Lift your hands in front of your body and hold your left knee firmly.
- Slowly stretch your left knee towards your chest and hold the position for 30 seconds.
- Slowly lower your left knee back to the floor, repeat the stretch 2-3 times, switch legs, and perform the stretch with your right leg.
3. Piriformis Muscle Stretch
The piriformis muscle is located deep within the buttocks, and one of its roles is to stabilize the hips – an area where many people tend to feel pain. Stretching this muscle will allow you to strengthen it, as well as the support for your hips, thereby reducing morning stiffness in this area.
How to do the stretch?
- Lie on a bed or mat and bend your legs in front of you.
- Place your left ankle on your right thigh as shown in the image.
- Hold the back of your right thigh with both hands and slowly stretch it toward your chest.
- Stay in this position for 30 seconds, lower your legs, and switch them so that your right ankle is placed on your left thigh.
- Repeat the stretch 2-3 times with each leg, making sure you feel a stretch in your thighs and buttocks each time.
4. Serratus Anterior Muscle Stretch
The serratus muscles are located under our armpits, and stretching them helps relieve pain in the arms, shoulders, and neck. For the next exercise, you'll need 1 kg weights – one for each hand – but you can skip them if they make it too difficult.
How to do the stretch?
- Lie on a bed or mat with a pillow under your head, and stretch your legs forward. At this point, you can bend your knees if you feel more comfortable in this position.
- Lift both hands upwards (with or without weights) so that your palms face each other.
- Gradually stretch your arms upwards while raising your shoulder blades towards the ceiling.
- Stay in this position for 30 seconds, then slowly lower your arms and shoulder blades back down.
- Repeat the stretch 2-3 times according to your comfort level.
5. Front Shoulder and Back Stretch
Stiffness in the shoulders and back makes it difficult for people to function normally and even lift the lightest loads. The following stretch can significantly alleviate this situation, and it is recommended to perform it after the other stretches on the list to achieve optimal results.
How to do the stretch?
- Stand straight with both arms at your sides.
- Lift your right arm across your chest so that it is straight. Now hold your right arm with your left hand and stretch it backward.
- Stay in this position for 30 seconds, then slowly lower your arms down.
- Repeat the stretch 2-3 times with each arm, ensuring you feel the stretch in the upper part of your arm each time.
