How this works
This takes five minutes and it starts before your feet touch the floor. Three effective exercises in bed, three sitting on the edge of it, two standing at a counter.
Apply your Cayenne Relief Balm to the affected area, then begin these gentle exercises. The balm settles in while you move, which is the point. Whether or not you feel any warmth makes no difference.
Follow these four rules for each exercise
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Slowly. Every exercise should be slow and gentle.
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Breathe. Don't hold your breath.
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Don't push too hard. If it hurts, stop. Use gentle stretching and motions.
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Skip what doesn't suit you. Six effective exercises you can do beats eight you can't.
Stop if
You feel sharp or shooting pain, numbness, tingling, dizziness, or chest discomfort. Talk to your doctor before starting this if you've had a recent injury, surgery, a joint replacement, or you're being treated for anything affecting your back, neck, or balance. This is general exercise guidance, not physical therapy prescribed for you.
Still in bed
1 · 30 seconds
Ankle pumps and circles
Lying on your back
Point your toes away from you, then pull them back toward your shins. Ten times. Then slow circles, five each direction, one foot at a time. This wakes up the circulation before you ask your legs to carry you.
2 · 45 seconds
One-knee hug
Lying on your back
Draw one knee slowly toward your chest, hands behind the thigh rather than on top of the kneecap. Hold for three slow breaths. Lower it just as slowly. Switch sides. Keep the other leg bent with that foot flat if straightening it bothers your back.
3 · 45 seconds
Knee sway
Lying on your back, both knees bent, feet flat
Let both knees tip a few inches to the left, then a few inches to the right, like a slow windshield wiper. Shoulders stay down. Small range. Six or eight passes. Your lower back should feel comfortable.
4 · 40 seconds
Hands and wrists
Sitting up on the edge of the bed
Open your hands wide, spread the fingers, then close to a loose fist. Ten times. Then five slow wrist circles each way.
Sitting, then standing
5 · 40 seconds
Shoulder rolls
Sitting on the edge of the bed
Lift both shoulders toward your ears, roll them back, let them drop. Five times backward, then five forward. Big, slow, unhurried circles.
6 · 40 seconds
Neck tilts, side to side only
Sitting tall
Tip your right ear toward your right shoulder. Three slow breaths. Back to center. Then the left. Then look slowly over each shoulder.
7 · 45 seconds
Seated spinal turn
Sitting tall, feet flat on the floor
Place your right hand on your left knee and turn gently to the left, leading with your chest rather than pulling with your arm. Three breaths. Return to center slowly. Switch. Only turn as far as feels easy.
8 · 45 seconds
Counter holds
Standing, both hands on a kitchen counter
Feet hip-width, hands resting on the counter for support. Rise slowly onto the balls of your feet, then lower. Eight times. Then shift your weight gently side to side, eight passes. Keep hold of the counter throughout. This is about waking up ankles, calves and balance, not testing them.
That's five minutes.
Do it tomorrow too. The customers who tell us mornings stopped being the worst part of their day are almost always the ones who made this ordinary rather than occasional.
If necessary, consult with your doctor when using this morning exercise routine. Be sure to monitor your ongoing progress.
Dave & Laura
Laura's Fragrance Boutique, 2770 Riverside Drive, Bassett, Virginia
Handmade here in the U.S.A.
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Cayenne Relief Balm is a natural topical product and is not intended to diagnose, treat, cure or prevent any disease. Individual results can vary. This routine is general exercise guidance for healthy adults, not medical advice or physical therapy, and it has not been prescribed for your particular situation. Talk to your doctor before beginning any new exercise routine.
