Many people wake up feeling stiff — back tight, hips hurting, shoulders aching. Our body changes based on how we move every day. If we sit too much, our muscles and joints become tight. Here are five simple exercises that can help:
1. Nerve Glide: Lie on your back and lift one leg slowly toward the ceiling. Use a towel or belt around your foot if needed. Straighten the leg gently, then bend it slightly again. Repeat slowly many times. This helps the nerves in the back of your leg move smoothly.
2. Deep Squat: Stand with feet slightly apart. Slowly lower your body down. Hold onto a chair or table if needed. Stay there for a few seconds and breathe slowly. This helps your hips, knees, ankles, and lower back move naturally again.
3. Couch Stretch: Kneel near a sofa or wall. Put one leg behind you against it. Place the other foot in front. Slowly lift your chest upright. You will feel a stretch in the front of your hip and thigh. This helps open tight hips.
4. Stick Overhead Rotations: Hold a stick, towel, or broom with both hands. Slowly raise it above your head and behind you as far as comfortable. Then bring it back down. This opens the chest and shoulders, improving posture.
5. Cossack Squat: Stand with feet wide apart. Shift your weight to one side while bending one knee and keeping the other leg straight. Then move slowly to the other side. This stretches the inner thighs and hips.
Important rules: Move slowly and gently. Do not hold your breath. Do not push into sharp pain. Five or ten minutes every day is better than one long workout once a week.