Ever wake up with that annoying neck and shoulder pain? You’re not alone. It’s super common and usually happens because of how you sleep—whether it’s a weird position, a bad mattress, or just tossing and turning all night. But don’t worry, I’ve got some easy stretches for you to try, straight from a physical therapist!
Get Moving with These Stretches
- Neck Rotations
First up, neck rotations. Stand or sit up straight and slowly rotate your head in a circle. No need to force anything—just keep it smooth and easy. Do 5-10 rotations in each direction. This will help loosen up your neck and get those joints moving.
- Arm Circles
Next, arm circles. Stand with your feet shoulder-width apart and extend your arms out to the sides. Start with small circles and gradually make them bigger. Imagine you’re swimming backstroke but keep it relaxed. Do 10 circles forward and 10 backward. This will get your shoulders warmed up and the blood flowing.
- Cat-Cow Stretch
Finally, try the cat-cow stretch. Get on all fours, with your hands under your shoulders and knees under your hips. Inhale as you arch your back (cow position) and exhale as you round it (cat position). Flow between these positions for 1-2 minutes. It’s a great way to loosen up your spine, neck, and shoulders.
Fix Your Sleep Setup
Still, waking up sore? It might be time to check your sleep setup.
- Sleep Position: If you sleep on your back, add a pillow under your knees for better alignment. Side sleepers should place a pillow between their knees to avoid straining their lower back. And if you’re a stomach sleeper, consider switching it up—it can put a lot of pressure on your spine.
- Room Temperature: A cooler room, around 65°F (18°C), can make a big difference in how well you sleep and how you feel in the morning.
- Your Mattress: Lastly, make sure your mattress isn’t too soft or too firm. You need one that supports your body’s curves and keeps your spine aligned.
So, next time you wake up feeling stiff, try these stretches and check your sleep setup. Your neck and shoulders will thank you!
