Share this episode:
Join Dr. Chris Dohnal from Dohnal Chiropractic as he shares his favorite morning mobility routine designed to help you start every day feeling your best. In this episode, you’ll learn simple, equipment-free exercises that take just 10-15 minutes and can set a positive tone for your entire day.
Dr. Dohnal answers one of his most frequently asked questions: how do I start my day feeling better? The answer lies in what you do in those crucial first minutes after waking up.
Perfect for anyone looking to reduce morning stiffness, improve flexibility, and feel more energized throughout the day—no gym membership required!
Hey there, Nashville! This is Doctor Chris Dohnal from Dohnal Chiropractic, and I’m so glad you’re here with me today. You know, one of the questions I get asked all the time is how do I start my day feeling better? And I love that question, because the truth is, what you do in those first ten to fifteen minutes after you wake up can set the tone for your entire day.
So today, we’re talking about a simple morning mobility routine. Nothing fancy, nothing that requires equipment or a gym membership. Just a few easy movements you can do right there in your bedroom that’ll help you feel more awake, more flexible, and a whole lot less stiff.
Now, here’s the thing. When you’ve been lying in bed for six to eight hours, your body isn’t moving. Your muscles get tight, your joints get a little stiff, and that fluid that keeps everything lubricated… well, it kind of pools up. That’s why a lot of folks wake up feeling like the Tin Man. You need a little oil in those joints, right?
So let’s talk about what you can actually do about it. First thing, before you even get out of bed. I want you to take thirty seconds and just stretch. Reach your arms overhead, point your toes, make yourself as long as possible. Then pull your knees gently to your chest, one at a time. This wakes up your lower back and your hips. It’s gentle, it feels good, and it tells your body, hey, we’re about to start moving.
Okay, now you’re out of bed. Let’s do some cat and cow stretches. You know this one. Get down on your hands and knees. Arch your back up like a scared cat, then let it sag down like an old cow. Go slow, breathe with it. Do that five or six times. This is amazing for your spine. It gets movement into every single segment, and it wakes up those deep stabilizing muscles that support you all day long.
Next up, let’s open up those hips. Stand up, hold onto something sturdy if you need to, and do some slow, controlled leg swings. Front to back, side to side. Ten swings each direction on each leg. Your hips do so much work, and most of us sit way too much. This keeps them happy and mobile.
And here’s one more that I love. Shoulder rolls and neck tilts. Roll your shoulders backward ten times. Then gently tilt your head to one side, hold for a breath, then the other side. Forward, hold, then look up. Nice and easy. No forcing it. This is especially important if you’re someone who works at a computer or looks down at your phone a lot.
The whole routine? About five minutes. That’s it. Five minutes to help your body feel better and move better all day long. And I promise you, if you start doing this every morning for just one week, you’ll notice a difference. You’ll feel looser, you’ll stand taller, and those little aches and pains that show up mid-morning… they start to fade.
Now, if you’re waking up with real pain, sharp pain, or numbness and tingling… that’s different. That’s your body telling you something needs attention. And that’s when it’s time to come see us. We’ll figure out what’s going on, get you adjusted if you need it, and put together a plan that actually works for your body.
At Dohnal Chiropractic, we’re all about helping Nashville move better and feel better. So if you’ve been putting off getting checked out, or if you just want to feel your best… give us a call. We’d love to help.
Alright, that’s it for today. Go try that routine tomorrow morning. Let me know how it feels. And remember, small daily habits make a big difference over time. Thanks for listening, and I’ll catch you on the next episode. Take care, Nashville!
