At some point, it happens to all of us.  It’s the day you get out of bed and feel those little aches and pains that seem to have come out of nowhere.   For most of us, the next thing we do is reach for the coffee because that’s bound to make us feel better, right?  However, before you grab the caffeine next time, try a few stretches first.  FirstLantic has five exercises that will help you feel more energized and ready to start your day.


  1. Overhead stretch

Laying on your back, raise your arms directly above your head and lock your fingers.  Try to elongate your body as much as possible and take three to four deep breaths.  Repeat five times.


  1. Knee to chest stretch

Bring 1 knee to your chest, keeping the other leg bent. Do not raise your head or tense your neck. Take 3 to 4 deep, relaxing breaths, feeling the stretch in your lower back. Repeat with the opposite knee.  Do five to ten reps.


  1. Neck and shoulder stretch

Sit in a yoga posture.  Stretch muscles at the right side of the neck by tilting your head toward the left for about 20 seconds. Repeat on the other side to stretch muscles on the left side of the neck.  Then, take a deep breath roll your shoulders backward for a few seconds and roll them forward. Lift them up to your ears and then drop them completely.   Repeat five times.


  1. Hamstring Stretch

Lying on your back, grasp one leg and pull it towards you, then straighten it as far as comfortable. Keep the other leg flat or bent on the bed. Take 3 to 4 deep, relaxing breaths, feeling your hamstring lengthen. Repeat with the opposite leg.  Do five reps.


  1. Prone Press-up

This is a type of McKenzie exercise that helps with your posture.  Lie on your stomach with your hands in a push-up position.  Relax your back and hips, and slowly press your upper body up, allowing your back to arch.  Hold this position for 2 seconds, and then release.  Repeat 10 times.


Now you’re ready to have that cup of coffee and get your day started!  For more ways to feel and look your best, check out these wellness apps as well as FirstLantic’s tips for eating healthy and staying mentally fit.


If you or someone you know is looking for home healthcare, please contact us at or call us for a free consultation at 954-807-1798.