Exercises for the Morning Mobility Routine: Benefits and Safety Considerations

What Are the Benefits of Morning Mobility Routine Exercises?

• Morning mobility exercises are the best way to increase the person's flexibility and prepare the muscles for the day's work. Morning stretching exercises can help the person relieve their sleep-related pain and joint pain or stiffness upon waking up from bed.

• Morning mobility exercises help to improve the joint's range of motion. The consequences of losing the range of motion of the joints may include increased stiffness of the joints, lower back pain, muscle mass loss, and chronic medical conditions of the bones.

• People who are more flexible can build more strength to do physical work.

• Mobility exercises and stretching exercises can also help improve the body's flexibility and blood flow, which helps the body do activities of the day confidently.

• They also help improve the person's mood and start their work with positive vibes.

• Some mobility exercises are done using tools such as a rad roller and foam roller. Some people also consider mobility exercises as an anti-aging factor.

What Are the Safety Considerations of Doing Morning Mobility Exercises?

If the person is not used to exercising daily, it is better to start the morning mobility exercises as it takes only a few minutes. These routine mobility exercises should be started gradually. The person should only try exercises that are comfortable for them. The person's flexibility will gradually improve when they perform the exercises daily. While performing exercises, the person should not feel pain; if the person experiences pain, especially shooting or sharp pain, they should stop immediately. Talking with a physical therapist or physiotherapist before starting any routine exercises is very important. Reaching out to healthcare providers is very important in persons with chronic conditions such as arthritis or an injury for speaking about the morning routine exercises.

What Are the Exercises for the Morning Mobility Routine?

The common steps to follow while performing various mobility exercises are:

• The person should perform at least one minute for each exercise.

• The person should breathe deeply and slowly to get the effect of the exercises.

• The person should relax between the stretch and should not fight to start the next.

The exercise for the morning mobility routine is:

1. Flexibility Exercises for Hands, Wrists, and Fingers: The human hand contains 34 muscles, 27 joints, and 24 small bones. Many routine mobility exercises do not stretch hands, wrists, and especially fingers. There are three flexibility stretches for hands, wrists, and fingers. They are supination, finger holds, and pronation. The instructions are:

• Supination - The person should start kneeling with their hands against the ground in front of them in line with their shoulders, and then the person's finger should point towards their body. The hands should be rocked back so that the person feels the stretch in fingers and wrists.

• Pronation - The person should start in the kneeling position and align their hands so that the top of their hands should be flat against the floor in line with the shoulders. Then, the fingers should point to the sides of the body so that the person will slowly lean over their hands by adding weight, which results in the stretch of the hands, wrists, and fingers.

• Finger Holds- The person should start slowly by pulling their thumb and forefinger away from each other to feel a stretch and then one by one of the other fingers.

2. Seated Hamstring Stretch: The instructions are:

• The person should start the stretch by sitting down in a chair with their legs straight and bending their knee by bringing their right foot inside their left foot. Then, staying tall with the sound, the person should fold their straight leg by bringing their chest towards the knee.

• As much as possible, the person should hinge from the hips before rounding their back.

• Then, the person should hold the position for a few seconds and repeat the same on another side.

3. Spiderman Lunges: The instructions are:

• The person should start up in a high plank or push-up position.

• The person should bend one knee toward their armpit and place their foot outside of their hand, then keep their back leg straight.

• Then, the person should hold the position for a few seconds and repeat to another side.

4. Ankle Mobility: The instructions are:

• The person should stand tall next to the wall. They should slowly rock forward onto their toes by placing one hand on the wall for support, resulting in a tiptoe position.

• Then the person should slowly rock back onto their heels by lifting the toes off the ground.

• Should repeat the exercises 10 times.

5. Standing Hip Flexor Stretch: The instructions are:

• The person should start by dropping one leg back by keeping it slightly bent or straight. The person should try to keep their torso upright and spine straight.

• Then, the person should drop their tailbone toward the floor and tuck their butt forward until they feel the stretch.

• The person should hold the position for a few seconds and repeat on the other leg.

6. Sideways Neck Stretch: The instructions are:

• The person should stand by placing their feet apart, tightening their belly, and pulling their shoulders back.

• Then, with the head forward, the person tilts their ear towards the shoulder on the same side until the person feels the stretch.

• The person should hold the position for a few seconds and repeat on the other side.

7. Thoracic Spine Rotation: The instructions are:

• The person should start by lying on the floor on their side and bending their knees and hips for 90 degrees. Then, they should rest their knees beside them on the floor.

• Then, the person should rest the leg with the rolled towel without changing the position. Then, the person should extend both arms along the floor straight out in front of the body.

• Then, they should slowly rotate their arm by opening their chest to the ceiling and rotate their head and trunk until the hand is on another side of their body.

• After holding the position for a few seconds, the exercises should be repeated.

Conclusion

There are many benefits for people in the proper functioning of joint mobility throughout their life. Morning mobility exercises are important for older adults with arthritis. Spending half an hour daily for morning mobility exercises helps people in many ways in terms of their minds and body's peace.