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Fast Fitness - First Morning Stretch

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Here is Fast Friday Fitness - straighten out first thing in the morning and help your back feel good.

Instead of sitting on the bed first thing in the morning, which loads the discs, try this:

  1. Before getting out of bed, turn face down propped gently on elbows
  2. Hold briefly
  3. Get out of bed without sitting.


Don't droop your head downward, jut your neck or chin forward, hunch your shoulders, or fold back sharply at the lower spine. Find a low gentle position that makes your whole back feel good. The idea is to feel better and straighter, not strain, force, or make your posture worse. That would be silly.

Also do this several times throughout the day. Feels good after long sitting and physical work.

For most people this stretch works well. If it hurts your lower back, go to a lower position. If you flatten completely straight and still feel pain or pinching in the lower back, then how can you stand up straight without the same problem? Don't use this First Morning Stretch until you find why it is not comfortable. One common reason is front hip tightness. Try the Quick Relaxing Hip Stretch.

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About the Author


M.Ed, PhD, FAWM

Dr. Bookspan is an award-winning scientist whose goal is to make exercise easier and healthier.

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