Warm Up Your Spinal Joints In 3 Minutes Every Day With Active Stretching

Hello all.

Dr Brad Ivanchuk here again and the past few weeks we have discussed how activities around the house can for some mom’s result in aches, pains and stiffness in the neck, shoulders and lower back.

Specifically, activities such as breast feeding, standing at the kitchen sink and vacuuming.

I also gave you a few suggestions on how to change your posture during such activities to minimize any aches and pains.

If you have tried these and you are still struggling somewhat, there is one more thing you may want to try.

You do it every morning as soon as you get up, it’s easy to do and I promise you can get it done in 5 minutes or less because I know how busy mornings can be especially when you have kids.

What I am talking about is something called active stretching.This is how you do it …First, sit on the edge of your bed in an upright posture. Do 30 sec of nodding your head ‘yes’, followed by 30 seconds of turning your head back and forth (‘no’) and finish with 30 seconds of side to side (tilting your head ear to shoulder; right then left etc.).

A nice comfortable pace and a nice comfortable range of motion. You do not have to force anything.

By the way, if you get dizzy or lightheaded doing this stop right away.

You really need to have your neck posture checked because this should not happen.

Next, stand with feet shoulders apart and bend forwards (your hands don’t have to go past your knees) and stand up straight again. Do this for 30 seconds. And then with hands on hips rotate side to side for 30 seconds followed by tilting side to side for 30 seconds.

Again, a nice comfortable pace and a nice comfortable range of motion. Do not force anything.

So, what is this going to do for you?

It is going to increase the blood flow to the muscles in your neck and lower back, and it is going to wake up and warm up the spinal joints in your neck and lower back.

You will thus be better prepared to take on the tasks of your day.

If you do try this, let me know how it works for you.

I always enjoy your feedback.Feel free to leave a comment or a question on our FB page.

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