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Do you wake up with a tight lower back, stiff shoulders, or a neck that feels off? You’re not alone. In this episode, Dr. Reed from Living Wellness Chiropractic in Columbia, Maryland, explains why we feel stiff in the morning and shares a simple mobility routine that can completely change how your day starts.
Learn easy-to-follow exercises designed to get your body moving properly after hours of sleep in the same position. These techniques can help you feel more flexible, reduce morning discomfort, and set a positive tone for your entire day.
Perfect for anyone who wants to start their mornings feeling better and moving with ease.
Good morning! I’m Doctor Reed from Living Wellness Chiropractic here in Columbia, Maryland. And today I want to talk about something that can completely change how your day feels — your morning mobility routine.
You know what I hear all the time? Patients tell me they wake up feeling stiff. Tight lower back. Shoulders that just don’t want to move. Maybe your neck feels like you slept wrong, even though you didn’t do anything. Sound familiar?
Here’s the thing. When we sleep, we’re in the same position for six, seven, eight hours. Our joints get a little stagnant. Fluids settle. And then we jump out of bed and expect our body to just go from zero to sixty. That’s where the problem starts.
So let me give you a simple routine — takes about five minutes — that can wake your body up the right way.
First thing, before you even get out of bed. Lie on your back and do some gentle knee-to-chest stretches. Pull one knee up, hold it for about ten seconds, then switch. This wakes up your lower back and hips. Nothing aggressive here — just easy, gentle movement.
Next, while you’re still lying down, do some spinal twists. Keep your shoulders flat on the bed and let your knees fall to one side. Hold that for maybe fifteen seconds. Then go to the other side. This gets your spine moving in rotation, which is something we don’t do enough of during the day.
Now, when you stand up — here’s my favorite — do the world’s easiest shoulder rolls. Big, slow circles. Forward ten times, backward ten times. You’re getting fluid moving in those shoulder joints. Getting blood flow going. Waking everything up.
Then, let’s get the neck involved. Slow head turns — look left, look right. Tilt your ear toward your shoulder on each side. Nothing bouncy or forced. Just smooth, controlled movement.
And here’s one people forget about — your hips. Stand near a counter or a wall for balance. Do some leg swings. Front to back. Side to side. Just ten each leg. Your hips are designed to move, and modern life keeps them locked up sitting all day.
The whole thing takes five minutes. Maybe less once you get the hang of it. And what you’re doing is telling your nervous system — hey, we’re awake now. Time to move. Time to feel good.
Now, here’s what this doesn’t replace. If you’re waking up with real pain — not just stiffness, but actual pain — that’s your body telling you something needs attention. That’s when you need to come see someone like me. We can figure out what’s going on and get you on the right track.
But for most people, this simple routine can make a huge difference. You’ll feel looser. More ready for the day. And over time, you might notice you’re moving better overall.
So give it a try tomorrow morning. Five minutes. That’s all I’m asking. See how you feel.
Thanks for listening. I’m Doctor Reed from Living Wellness Chiropractic in Columbia, Maryland. If you have questions or you want to schedule an evaluation, just give us a call. We’re here to help you feel your best. Have a great day!
