Try using additional pillows for proper body alignment in bed.

Difficulty getting out of bed in the morning? Or taking longer for joints and muscles to loosen due to stiffness?

The basic causes of morning stiffness are lack of physical activity, not sleeping properly and chronic conditions like arthritis. Try these strategies to loosen up:

Five minutes of movement in bed can ease discomfort. Performing simple and controlled stretches for 30 seconds before bed and after waking up is especially important. Anything less than 20 seconds will not allow the muscle fibers and tissues to lengthen.

StrategiesHeat therapy. Use a heating pad while stretching in bed or perform a range-of-motion exercises in a warm shower.

Additional pillows ensure proper alignment. Lay on your back or side with a pillow between your knees or in front to prevent rounding. The fetal position causes excessive spine curvature. Lying on your stomach stresses the neck.

Use a proper pillow: Pillows piled too high push your chin into your chest; too low elevates your chin, compressing your upper spine. Place a towel roll under your lower back for support. Good night… and sweet dreams.


320 Ward Ave., Ste. 107, Honolulu HI 96814
Aquatic, Land-based and Manual Therapy and
Cardiopulmonary Rehab Programs
808-597-1005 |