“Sipping”: how to get out of bed

Mornings are good and not so good. Restless sleep, tense muscles, and the feeling that the joints literally “creak” … “Stretching before getting out of bed will help wake up the body and improve blood circulation,” recommends Dr. Beth Frates, who runs wellness programs in one from Harvard rehab clinics.

Gentle morning stretching can improve your well-being and mood. This muscle work helps release chemicals that lubricate the joints, making it easier to move throughout the day.

Where to start?

Usually, before stretching, the muscles are warmed up so that due to the flow of blood they become more flexible. In this case, this is not necessary, because after spending the night in bed, we are already warm. So all that needs to be done to prepare is to pull off the blanket so that nothing hinders movement, and bend and unbend the joints for a few minutes.

1. Lying on your back, lift your legs and bend your knees and feet. Raise and lower your legs with your knees up. Wiggle your ankles as you move your legs back and forth.
2. Now you need to sit down. Slowly look to the left, then to the right. Move your shoulders and then your elbows, keeping your hands in front of you. Twist your hands, stretching your wrists. Squeeze and unclench your fingers.

Having prepared in this way, you can move on to the exercises. They are divided into blocks that can be performed in any order. For some movements, you may need a towel or a special belt, which can be placed by the bed in advance.

“If possible, take 30 to 60 seconds for each block,” advises Beth Frates, “and do not jump up, it can harm the muscles.”

Stretching exercises

1. Whole body stretch

Lie on your back with both legs extended. With straight outstretched arms behind your head, hold a towel or belt. The distance from the hand to the hand is approximately equal to the width of the shoulders. Raise your arms up and back down on the bed behind your head, keeping the tension on the belt.

2. Knees

Lying on your back, stretch your arms along the body. Bending your left knee, wrap your arms around the leg underneath it and pull towards your chest. Press your right leg as close to the bed as possible to feel the stretch in the muscles. Returning to the starting position, change legs.

3. Lateral quadriceps

Lie on your right side with your legs straight and your right hand under your head. Bend your left knee and pull your heel towards your left buttock. With your left hand, try to intercept your left leg at the ankle. This will give tension to the front of the thigh and calf. Roll over to your left side and repeat the exercise.

4. The hamstring

Lying on your back with outstretched straight legs, lift up the right. Bending your leg at the knee, place your foot on the belt, holding its ends in your hands like reins. Straighten your leg as much as possible, point it towards the ceiling. Feel the muscle work as you tighten the belt. Repeat with the left leg.

5. Child’s pose

Standing on all fours, spread your knees to a comfortable width. The big toes should touch each other. Head and neck in a neutral position. Lower the pelvis as low as possible on the calves, towards the heels. Stretch your arms in front of you, resting your forehead on the bed. Feel the stretch in your arms, back, and shoulders.

6. Cobra

Lie face down, stretch your legs and feet. Place your hands at chest level, just below your shoulders, and press your palms against the bed. Leaning on your hands, slowly raise your head, shoulders and chest. This will help stretch the front of the torso.

These exercises can be beneficial for everyone, especially older people: with regular repetition, such a morning stretch in bed can even help prevent falls. “By focusing on the arms and legs, older people can start to be gentler and more gentle with their feet on the floor,” adds Beth Frates.