Many people begin their workday feeling sore or fatigued, even before they actually start working. This is not because the body is weak, but because it hasn’t been “properly awakened.” Refreshing your body before work is a crucial step to boost energy, reduce muscle discomfort, and prepare your body for tasks that involve repetitive movements or prolonged static postures.
The good news is that it doesn’t take much time. Just 5-10 minutes each morning, when done correctly, can significantly reduce accumulated fatigue, improve work performance, and lower the risk of chronic pain.
Start with Quality Sleep and a Proper Wake-Up Routine
Getting 7-8 hours of sleep each night plays a vital role in restoring the nervous system, hormones, and muscles. When the body is well-rested, the brain becomes more alert, energy systems function efficiently, and movement control becomes more precise.
Upon waking, expose yourself to gentle morning sunlight as soon as possible to reset your biological clock and reduce daytime drowsiness. Avoid caffeine in the late afternoon to maintain long-term sleep quality.
Breakfast That Sustains Energy
Breakfast should not consist of sweets or carbohydrates alone. Choosing high-quality protein sources such as eggs, yogurt, or vegetables helps stabilize energy levels, reduce fatigue, and prevent blood sugar crashes during the day.
Drinking warm water in the morning also stimulates blood circulation, allowing the body’s systems to activate smoothly without excessive tension or shock.
Stretch Your Muscles Before Starting Work
Before beginning your workday, your muscles should be properly prepared especially areas that are heavily used in daily life, such as the neck, shoulders, back, and legs. Slow, controlled stretching helps release accumulated tension from prolonged sitting or standing.
Simple movements like gentle neck tilts, shoulder rolls, cross-body arm stretches, and hamstring stretches can reduce muscle load and lower the risk of repetitive strain injuries.
Deep Breathing and Light Movement
Practicing deep breathing using the 4/7/8 technique for just three rounds can refresh the brain, reduce stress, and balance the autonomic nervous system. When combined with light movement such as brisk walking or gentle yoga for about five minutes. it enhances blood circulation and prepares the body for the demands of the day.
If you experience recurring pain, chronic discomfort, or persistent stiffness, an assessment by a physical therapist can help identify the root cause and provide more targeted, effective solutions than general self-care.
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Reference
Concepts related to body preparation and muscle care referenced from information published on Facebook:
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