Easy exercises to start the day right

Hey there, this is Dr. Jesse Czajka from Feel

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Good Chiropractic and Wellness here in Charlotte.

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Thanks for tuning in today. You know, I get asked

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all the time, what’s the one thing I can do to

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feel better throughout my day? And honestly,

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one of the simplest answers is starting your

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morning with just five to 10 minutes of intentional

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movement. A good morning mobility routine can

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completely change how your body feels from the

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moment you wake up to when your head hits the

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pillow at night. Here’s the thing, when you sleep,

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your body is in the same position for six, seven,

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maybe eight hours. Your muscles tighten up, your

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joints get a little stiff, and all that fluid

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in your discs and joints kind of settles. That’s

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why so many people wake up feeling like the Tin

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Man, you know, creaky and stiff. A morning mobility

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routine is like oiling those hinges before you

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start your day. Now, I’m not talking about a

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full workout here. I’m talking about gentle,

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purposeful movements that wake up your nervous

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system and get your joints moving through their

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natural range of motion. Think of it as telling

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your body, hey, we’re awake now, let’s get ready

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to move well today. So what does this actually

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look like? Let me give you a simple routine you

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can start tomorrow morning. First, before you

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even get out of bed, do some gentle spinal twists.

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Lie on your back, drop your knees to one side,

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hold for a breath or two, then switch. Do that

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a few times. You’re waking up your spine in a

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safe, controlled way. Next, once you’re up, do

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some cat -cow stretches. Get on your hands and

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knees, arch your back up like a scared cat, Then

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let it sag down like an old horse. Go slow. Breathe.

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This gets your entire spine moving in both directions.

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Then stand up and do some hip circles. Put your

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hands on your hips and make big, slow circles

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with your hips like you’re using a hula hoop.

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This lubricates your hip joints and loosens up

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your lower back. Do 10 circles one way, then

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10 the other way. Finish with some shoulder rolls.

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Big slow circles backward, then forward. Your

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shoulders carry so much tension, especially if

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you work at a desk or look at your phone a lot.

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These simple rolls help release that. The whole

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thing takes maybe five minutes, but here’s what

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happens when you do this consistently. Your body

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starts to remember what good movement feels like.

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Your joints stay healthier because they’re getting

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regular motion and lubrication Your muscles stay

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more balanced and your nervous system It learns

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to start the day in a calm controlled state Instead

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of jumping straight from sleep mode in distress

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mode I’ve had so many patients tell me that adding

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a morning mobility routine Reduced their daily

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aches and pains more than they ever expected

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It’s not magic. It’s just consistent, intelligent

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movement. Now, if you’re dealing with significant

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pain, or if certain movements cause sharp or

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shooting pain, that’s your body telling you something

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needs attention. Don’t push through that. That’s

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when it’s time to come see us at Feel Good Chiropractic

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and Wellness. We can assess what’s going on,

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make sure your joints are moving properly, and

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give you a personalized movement plan that’s

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right for your body. But for most people, starting

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your day with this simple five -minute routine

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is going to help you feel more flexible, more

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energized, and just more comfortable in your

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own skin as you go through your day. Give it

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a try tomorrow morning. Your body will thank

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you. And if you’ve got questions or you want

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some guidance specific to your situation, give

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us a call here in Charlotte. We’d love to help

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you feel good and move well. This is Dr. Jesse

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Chaika. Thanks for listening and I’ll catch you

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next time.