The days are getting colder and shorter as the seasons change. You may find that it is a little harder to spring out of bed this time of year. It just feels so good to be nestled under warm blankets!
This warm up morning routine is easy to do, and can be done while you are still in bed! It helps to circulate the cerebrospinal fluid and supports general mobility of the spine. To perform this movement, lie down on your back (you can still have your blankets over you) and start to wiggle your hips, as if you are trying to gently massage your sacrum (the large triangular shaped bone at the base of the spine). Next, see if you can relax your body until the movement of your hips and sacrum generate a lateral wavelike motion all the way up through your back and neck. You can check to see if you are holding any tension in your neck by noticing if your head is gently swaying in rhythm with the movement of the hips. You will also feel this wiggle running down both your legs.
If you have another person beside you, you can ask them to gently place their hands on either side of your hips. Then they can use alternating hands to push on the sides of the body until they feel a rhythm emerge up and down the spine. Then you can trade places and help them wake up their spine.
Finally, you can wake up your legs by dragging your feet against the mattress, up toward your body, until the knees are bent. Then simply push them away from your body, about ten times. This helps to wake up the lower body and is also activates the core muscles.
This mini routine can be done in just a few minutes, and you can start your day feeling invigorated and ready to face all the joys and challenges of the new day.
As with any exercise, please be careful, slow and gentle with your body. If anything does not feel good, refrain from doing the movement until you speak with me or another healthcare professional.
If you need further support in understanding how to do these movements, feel free to reach out to me by email at lonestarthealingarts@proton.me or text me at 808-278-8693.
I am also available for private consultations, 15 minutes for $20, if you want further support in developing a morning or evening routine that is personalized for your needs.