Author of Be Ready for Anything and Build a Better Pantry on a Budget online course
As of today, we’re one week in on our prepper health and fitness challenge. We have added the following habits:
- Drinking a glass of water before any other beverage
- Eating a serving of produce before each meal
- Moving more
I hope these things are coming along easily for you.
Today’s Challenge
Increasing your flexibility has a host of benefits. I recommend doing a simple flexibility exercise each morning before you start your day.
Why?
- When you are more flexible, you’re less likely to become injured
- When you are more flexible, it increases your range of motion
- It improves your posture and balance
- Many people report an improvement in joint pain.
Of course, before you start this or any other exercise program, you should speak with your doctor.
Morning flexibility routine
I began doing this simple routine when I was in physical therapy for herniated discs. I do it before I get out of bed and it only takes a few minutes. As the month goes on we’ll add some other flexibility exercises but this is a good starter for just about anyone.
Only do the movement until you feel light tension, but not discomfort.
- Lie flat on your back.
- Bring one knee to your chest as close as you can comfortably. Hold it for 5-30 seconds, based on your flexibility levels.
- Straighten that leg out and repeat the exercise with your other leg.
Repeat this 3-5 times.
- Next, bring both knees up to your chest and hold for 5-30 seconds.
Repeat 3-5 times.
- Turn over and get on your hands and knees.
- Round your spine toward the ceiling and drop your head. Hold for 5-30 seconds.
Repeat 3-5 times.
This routine shouldn’t take you more than five to ten minutes and will be acceptable for most fitness levels. Remember, nothing should be painful. If it causes pain, stop immediately.
I do this every day, no matter where I am before I get out of bed. As well, if you have back pain and can find a place to lay down, these stretches may help to alleviate your pain.
What flexibility exercises do you do?
Do you have a yoga or flexibility routine? If you have any links to good videos, please share them in the comments.
This is a great plank to add to anyone’s fitness platform. Thank you for including it. I discovered stretching about 15 years ago when some old injuries were really flaring out of control and affecting my muscles. Really has saved my overall health. Being able to touch the floor or reaching higher than I think I can does make a difference in how I move even if I’m not up to my youthful snuff.
I would also add that simply stretching my calves, hip flexors, thighs and low back before bedtime keeps restless leg syndrome away and helps me sleep like a baby.
YouTube has lots of great yoga videos that work on flexibility also. I try to do a short on every day. I recommend Yoga with Adriene. She’s very good and has a lot of different sessions to choose from.