We’ve all been there—you’ve just finished a killer workout, and you’re motivated to make it a routine thing. Except you wake up the next day to head to the gym, and you’re in such bad pain that you can barely make the walk from your house to your car. Experiences like these can not only make getting physical activity impossible, but it can make everyday activities difficult too.
While there are some conditions that can spur on aches and pains, depending on your root cause, the best way to prevent them is to take preventative measures. Adding stretching exercises to your routine is one of the best ways to reduce pain and feel your best, but it can feel overwhelming knowing where to start. We asked master pilates trainer Risa Sheppard what daily stretch she recommends for healing aches and pains.
First of all, what are common causes of joint and muscle pain? This can be something as simple as sleeping in an odd position, or something more complicated like arthritis. First and foremost, you should consult with your doctor if you experience pain in your muscles and joints for a prolonged period of time. But if nothing chronic seems to be at play, there are some other causes that Sheppard commonly notices. “[Things like] poor posture (especially sitting over a keyboard all day), sitting too long, muscle strain, repetitive motion, and also inactivity can cause aches and pains over time [can cause aches and pains].” She explains. Due to the pandemic, working from has become commonplace over the last two years for many of us. You may spend more time sitting on your couch or bed than normal for this reason, so newfound back pain may not be all that surprising.
If something like posture or muscle strain is to blame for your pain, stretching right when you wake up in the morning could help ease discomfort. “While it's important to stretch over the course of the whole day, a good morning stretch gives a great jumpstart to the day, bringing mental alertness and positive energy,” Sheppard says, “A morning stretch also can warm up your joints and wake up your musculature along with your mind!” Besides this, stretching has a calming effect and can help ease stress. If you are under stress for prolonged periods, it can lead to muscle tension, which can in turn cause physical discomfort. Stretching daily is good for the mind, and the body as a result! Sheppard shared her favorite morning stretch, and how to do it—you can even do it from your bed!
“Before getting out of bed, reach the arms straight up and the legs straight down, in opposition, feeling the full length of your body. Then, as you continue to reach the right arm up, reach the left leg down, for a diagonal stretch and repeat on the other side. Then, bring the knees into the chest, and pull them in close as your hips release.” You should repeat this whole sequence at least three times, and then you’re ready to start your day!
You don’t necessarily have to take expensive classes to learn how to properly stretch—it can be done from anywhere and for any amount of time. Trying the stretch that Sheppard mentioned above is one way to nurture your muscles and joints so you can start your morning off strong, and feel your best all day long!
