Hi everyone. I have received some inquiries lately regarding ways to reduce stiffness upon waking in the morning. Seems many of you are like me and need to start using some early morning stretches for a tkr. These are also good for anyone else. So…here are some of my faves that may work equally well for you:

Forward Ankle Stretches
While still laying in bed, gently move your feet so your toes are facing the ceiling. When done correctly, you will feel a stretch in your hamstrings (back of leg).

Hold this favorite of early Morning Stretches for five seconds. Slowly return to original position.
Repeat as many times as desired.

Toes Away Stretches
Work your upper ankle region by gently pointing your toes away from you. Feel the stretch in your arches, ankle, and tibia areas. Hold for five seconds. Slowly return to original position and repeat as needed.

Ankle Circles
The title is self-explanatory. While still laying in bed, start making circles with your ankles. You can do one at a time or both simultaneously. Do this slowly and gently to avoid undue stress.

All-Body Stretch or Cat’s Meow
Have you watched a cat wake up? The stretch is something to behold.
Do your own by laying on your back in bed. Start by lifting your arms overhead while pointing your toes away from you.

Slowly and gently turn your torso to the left. Hold for a few seconds. Repeat this maneuver to the right side.

When done correctly, this will feel like a natural maneuver that gets the blood flowing.

Hope these exercises are as beneficial for you as for me. Feel free to share any feedback below.

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AUTHOR NOTE: Booktoots’ Healing helps total knee replacement patients find support throughout recuperation and beyond. Its mission is for patients to understand they are not alone in their ordeal with either a tkr or other physicality concerns.

This site is owned and operated by Marie Buckner, a published author and tkr patient who has been living with various physicalities for over 40+ years. She enjoys sharing her experiences to help others going through the same thing.

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