Five-Minute Physiotherapy Moves to Start Your Day Right

1. Cat-Cow Stretch:

How to do it:

• Start on your hands and knees, adopting a tabletop position.
• Inhale as you arch your back, simultaneously lifting your head and tailbone upward towards the ceiling.
• Exhale as you round your spine, gently tucking your chin towards your chest.
• Repeat for 1 minute.

Benefits: This stretch is fantastic for your spine. It helps increase flexibility and mobility in your back, easing any stiffness you might wake up with. Plus, it gets your blood circulating, which can make you feel more awake and ready to tackle the day. It’s also great for relieving stress and tension, which is something we all could use a bit more of in the morning, right?

2. Standing Forward Bend

How to do it:

• Stand with your feet positioned hip-width apart.
• Inhale as you lengthen your spine and simultaneously raise your arms overhead.
• Exhale, bend forward from your hips, letting your arms hang towards the floor.
• Hold for 30 seconds, then slowly roll up to standing.

Benefits: This provides relief for your hamstrings, lower back, and shoulders. It helps lengthen and stretch those areas, which can get pretty tight, especially if you’ve been sleeping in an awkward position. Plus, it’s fantastic for reducing stress. When you bend forward, you’re basically giving yourself a little break from the world, letting everything relax for a bit. And let’s not forget – it’s awesome for improving circulation and getting some blood flowing to your brain, promoting increased alertness and readiness to seize the day ahead.

3. Seated Torso Twist

How to do it:

• Sit on the edge of a chair, ensuring your feet are flat on the floor.
• Place your right hand on the back of the chair.
• Inhale, lengthen your spine.
• Exhale, twist your torso to the right, looking over your shoulder.
• Maintain for 30 seconds, then switch sides and repeat.

Benefits This twist is like a mini detox for your spine and organs. It helps improve spinal mobility and can release tension built up from sitting or sleeping. Plus, it’s great for digestion – the twisting motion massages your internal organs, which can help things move along more smoothly. And let’s be real, it just feels good to give your body a good twist and stretch!

4. Neck Stretch

How to do it:

• Sit or stand with your back straight.
• Gradually tilt your head to the right, bringing your ear towards your shoulder.
• Maintain for 15 seconds, then switch sides.
• Repeat 2-3 times on each side.

Benefits: This stretch is a lifesaver for anyone dealing with neck tension. It helps relieve stiffness and can prevent headaches that sometimes come from tight neck muscles. Plus, it’s super easy to do anywhere, whether you’re at home, in the office, or even while travelling. Regularly stretching your neck can also improve your posture, making you look and feel more confident. And who doesn’t love a quick and easy way to shake off a bit of stress and tension!

5. Ankle Circles

How to do it:

• Sit or stand with both feet planted firmly on the floor.
• Lift one foot off the ground.
• Rotate your ankle clockwise for a duration of 15 seconds, then switch to counterclockwise rotations for another 15 seconds.
• Repeat with the other foot.

Benefits: These little circles pack a punch! They’re fantastic for improving joint mobility and flexibility in your ankles, which is super important for overall balance and stability. Plus, they help prevent stiffness, especially if you’ve been sitting or sleeping for a long time. Ankle circles also get the blood flowing to your lower legs, which can reduce swelling and keep your feet and ankles ready for the day.