When I wake up in the morning I have a lot of stiffness in my back. Can you suggest any exercises or techniques to help get me moving?
Lie on your back with your knees bent and gently make shallow (small) knee swings to the right and to the left, or roll back and forth. You should start small and slow and get larger as you loosen up, but never move fast. Do this for 30-60 seconds.
Another exercise is to then pull your knee (one at a time) towards your shoulder and gently hold 30 seconds, repeat twice.
A final exercise could be to lie on your stomach and gently press your chest off the bed–you can either use your arms to hold you in this position, or place pillows under your chest so it is more passive and less active. In yoga this is called cobra or upward dog (depending on the intensity or range of motion in your back).
If you have any concerns about bone health or know you have osteoporosis or osteopenia, you should consult with BOTH a doctor and a PT.
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