Physical Therapist's Recommended Exercises for Easing Sore Neck and Shoulders Upon Waking
Sleeping on a mattress that doesn't support the natural curves of your body can lead to discomfort and back pain. According to Susan Winograd, owner of Pelvicore Rehab & Wellness, movement is key to keeping joints lubricated and muscles flexible, especially when it comes to easing neck and shoulder soreness.
Winograd recommends the following stretches for alleviating morning neck and shoulder stiffness:
- Neck rotation: Gently rotate your head in a circular motion to mobilize the neck and improve flexibility.
- Neck stretches: Perform gentle side bends (ear to shoulder), forward and backward tilts for a more comprehensive stretch.
- Shoulder rolls: Roll your shoulders forward and backward to loosen tension in the muscles.
- Upper trapezius stretch: Tilt your head to one side while gently pulling down the opposite arm to release tension in the upper trapezius muscle.
- Chest opener: Clasp your hands behind your back and gently lift your chest to counteract forward shoulder posture.
- Scapular squeezes: Pinching your shoulder blades together helps strengthen and mobilize the shoulder muscles.
For more detailed guidance on these stretches, we recommend consulting Winograd's official publications or website, as general knowledge from physical therapy practices may not provide the specific stretches she recommends.
In addition to these stretches, movement before getting out of bed can help warm up the muscles and reduce stiffness. The cat-cow stretch, performed on all fours by alternating between arching and rounding the back, is a great way to improve flexibility and help flow between positions for 1-2 minutes. Arm circles, performed by making small circles with the arms and gradually increasing the size, warm up the shoulders and improve circulation.
When it comes to choosing a mattress, look for one that supports the curves of your body while keeping your spine aligned. Sleeping on your back with a pillow under your knees can help maintain natural spinal alignment for back sleepers, while side sleepers should place a pillow between their knees to prevent strain on their lower back.
It's also worth noting that a cooler room (around 65°F/18°C) is recommended for better rest, and avoiding sleeping on your stomach can help prevent pressure on your spine.
For more information on finding the best mattress for back pain, we suggest checking out our colleagues at Tom's Guide who have a helpful buying guide.
- Including yoga, such as the cat-cow stretch, can improve flexibility and reduce morning neck and shoulder stiffness by warm-up the muscles before getting out of bed.
- Aiming for sleep in a cooler room around 65°F (18°C) can have a positive impact on health and wellness by promoting better rest.
- According to Susan Winograd, practicing wellness through stretches like the neck rotation, shoulder rolls, and chest opener not only alleviates neck and shoulder soreness but also promotes science-backed fitness and exercise for overall body health.
- To ensure a comfortable and supportive sleep, consider investing in a mattress that prioritizes maintaining the natural curves of the body, as poor sleep quality due to discomfort can negatively affect nutrition and overall health-and-wellness.
