| If you tend to have a lot of pain in the morning | | | | and then repeat the exercise three to five times. |
| or if your muscles feel particularly tight when you | | | | For other exercises, you will move back and forth |
| wake up, it can be good to do some flexibility | | | | between two positions for 20 repetitions, holding a |
| exercises before you get out of bed. For | | | | stretch for 20 to 30 seconds on the last |
| instance, while lying on your back, stretch your | | | | repetition. |
| arms up over your head and stretch your legs | | | | 4. Warm Up And Cool Down |
| out straight toward the bottom of the bed. | | | | Use stretching to warm you up and cool you |
| Breathe in and out and gently arch and flatten | | | | down. You can use flexibility exercises in warm |
| your back several times. If your lower back or | | | | ups and cool downs as part of a general |
| hips feel stiff, bring your knees up to your chest. | | | | conditioning exercise program. They will help you |
| First do a single knee and then both. While lying on | | | | to avoid soreness and injury from exercising. |
| your back, you can also bend your knees and | | | | 5. Stretch For Pain Control |
| gently roll your hips and knees to one side and | | | | Use stretching for comfort and pain control. Most |
| then the other. If you feel as if you have been | | | | people obtain pan control by performing flexibility |
| curled up for too long, try rolling onto your | | | | exercises every day or even several times a day. |
| stomach and raising up onto your elbows for a | | | | Use stretching as a daily back and neck comfort |
| gentle back stretch. Here are some tips that you | | | | routine in the morning or before bed at night. |
| can also give it a try. | | | | 6. Listen To The Pain Message |
| 1. Stretch The Tissues | | | | Try to listen to the pain message that your body |
| Stretch the tissues that feel tight. Not every part | | | | parts give. Do not be surprised by the tenderness |
| of your body needs to be stretched. For some | | | | and discomfort at first in the stretched muscles, |
| joints, you just need to maintain the range of | | | | especially if you have been inactive recently or |
| motion you already have. | | | | for a while. Stretching should not, however, be |
| 2. Avoid Bouncing | | | | painful. |
| Never bounce or force a stretch. Apply gradual | | | | 7. Breathe Normally |
| pressure and move gently through your comfort | | | | It is recommended to breathe normally as you |
| zone until you feel some tension or a slight | | | | perform the flexibility exercises. Do not hold your |
| stretch. | | | | breath as you stretch. Your breathing should be |
| 3. Hold And Move | | | | natural and comfortable. As you continue, you |
| For some exercises, you will hold a position for 20 | | | | should become more relaxed, and you may notice |
| to 30 seconds as you relax and breathe naturally, | | | | that your rate of breathing naturally slows. |