6 Essential Bed Stretches to Do Everyday for Seniors
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- เผยแพร่เมื่อ 29 พ.ค. 2024
- Are you a senior or somebody who reports back pain or stiffness, looking for a quick and easy way to stretch your muscles and improve your flexibility? Look no further! In this video, we’ll show you 6 essential stretches and exercises that you can do right from the comfort of your own bed. Whether you’re a beginner or an experienced fitness enthusiast, these exercises are perfect for anyone looking to improve their overall health and well-being. So grab a pillow, get comfortable, and let’s get started!
Stretching is an essential part of maintaining good health and mobility, especially for seniors. When you wake up in the morning, your muscles have been inactive for several hours, and stretching can help to increase blood flow, lubricate your joints, and improve your range of motion. Stretching can also help to reduce the risk of injury from falls or other accidents by improving your balance and coordination. By incorporating a few simple stretches into your morning routine, you can start your day feeling energized and ready to take on whatever comes your way!
Here are the instructions for the exercises:
1. **Knee Hug**: Lie flat on your back with your legs extended. Bend your right knee and bring it towards your chest. Hold your right knee with both hands and gently pull it towards your chest. Hold for 20-30 seconds and release. Repeat with the left leg.
2. **Leg Cross Stretch**: Lie flat on your back with your legs extended. Bend your knee knee and pull it to the opposite side. This will stretch your back and glutes. Hold for 20-30 seconds and return to the starting position. Repeat on the other side.
3. **Child's Pose**: Start on all fours with your hands and knees on the bed. Sit back onto your heels and stretch your arms forward as far as you can. Hold for 20-30 seconds.
4. **Hip Flexor Stretch while Laying on Bed**: Lie flat on your back with both legs extended. Bend one knee and bring it towards your chest. Scoot closer to the edge of the bed. Slowly lower the other leg off the bed, keeping it straight or bent according to your comfort. Hold for 20-30 seconds and repeat with the other leg.
5. **Shoulder and Chest Stretch**: sit up straight with your feet shoulder-width apart. Clasp your hands behind your back and lift them up as high as you can, keeping your arms straight. Hold for 20-30 seconds.
6. **Neck Stretches**: Sit up straight in a chair or on the bed with your feet flat on the floor. Tilt your head to one side , bringing your ear towards your shoulder. Use your hand to gently pull your head down towards your shoulder until you feel a stretch in the opposite side of your neck. Now look up and pish your chin up Hold each position for 20-30 seconds and repeat on the other side.
#stroke #parkinson #parkinsonsexercise
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Disclaimer:
This video should not replace the necessity of visiting your doctor or getting your occupational therapy session done. Please consult your primary care physician before doing any of this. The video is for educational purposes only.
By performing any fitness exercises, you are performing them at your own risk. Skills and wellness will not be responsible or liable for any injury or harm you sustain as a result of our fitness program.
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Affiliate Disclaimer: the links for the products will lead you to an online store which I may or may not earn a little amount when you order. This will greatly help in continuing to make Occupational Therapy videos.
I am an 82 year old man that has been looking for exercises for my age. I find myself walking with my body leaning forward. I have been looking for solutions and like one person said here that you are a Godsend to me too. You are professor. Thank you very much.
Flexible...tnx for this exercise
Flexible flexible@@carmenjose8748
Flexible
Flexible
Thank you for being calm,slow enough to make it CLEAR TO UNDERSTAND. You are an Angel sent from God for my spirit!
What is your still sore
Very practical indeed. Thank you
Flexible!
Flexible
Flexible
FLEXABLE. I'm 71 and grateful that I have found this video.
Great lesson. I am 60 and it is so comfortable. I am going to introduce it to my 87 year old mother.
I am 72 yrs old and injured my knee recently, this is perfect for me. Thank you.❤❤❤
Thank you Doctor. I just saw your video today. I am 60 years old now. Looking forward to more helpful exercises for us seniors. God bless.
Amazing doc feel great ❤
So far I been doing these stretches for 10 days. Thank you I'm not stiff as I was before. REAL TALK
That is so awesome. This made me smile.
FLEXIBLE@@SKILLSANDWELLNESS
My 3rd morning, getting better by the day...
Thank You so much👍
Fexible
Flexible. Fabulous. Thank you. These exercises are perfect for my morning routine. Thank you. I am 84 but feel 10 years younger.❤
Stretchy. Had a stroke in January I do your videos every day.Thank you for making it more fun 😊
Yes doable! Thanks for bringing about simple exercises (especially for we seniors).
Thank you
Finding these exercises was just wonderful. As a Senior I am already benefiting from them.
Saw your video first time today. I will soon celebrate my 82nd birthday. Stretching exercises are great. Thank you. I prefer a more solid foundation than my bed so I get on the floor. I'm subscribing to your channel.
Flexible. These stretches are a great way to start my day. 🙏🏾
Grand risings
FLEXIBLE
Thank you 🙏🏾 I just turned 65 I know this is an answer I sought from the Universe and here you are. I AM committing to myself to do these very essential stretches. Have an AMAZING day❤
Flexible
Flexable
@@senkeneshkibreab1959what’s the point
FLEXIBLE !!! Great exercice ❤
I’m 72 years, thank you very much for sharing, this exercises are very helpful.
Thanks for these exercises for us seniors.
Brill. Tks
Flexible
Good morning doctor!
Watching from Athens Greece 🇬🇷🇬🇷🇵🇭🇵🇭
Thank you very much doctor❤❤
God Bless you doctor 🙏🙏🙏
May Tripal Gem Bless you 🙏 ✨ 💖 ❤
Very informative.
I am 60.These exetcises i can do when i dont have yoga classes.
Thank you for this video. I re-injured my knee & needed this to start recovery. I will forever be grateful grateful for this coming to my page by Divine intervention this morning. Bless you Dr🙏🏾
Flexible. I'm 91 years old and I am going to try your exercises. Thank you!
Aww bless you Give it a go👍🌞🤗
Happy days
Thanks for sharing… nice one ❤
5:42 @@roditacasenas9955
6:01
6:55 😅 7:04
Beginning today. Thank you so much for training me. I feel relaxed and comfortable. Much appreciated 🙏❤
Flexible❤ thankyou
You are so welcome
Awesome.that motivates me to make more vids
@@sallyannegoddard6849 it is verygood
Yes, such great stretches. I can feel it in my low back, in a good way!
Beautiful exercises I do them not everyday but from today I will do them daily❤❤❤❤Toronto Canada 🇨🇦
Flexible
Aloha, I'm 69yo and I love your video. Mahalo!
Flexible we as seniors really thank you for your time. Keep it up. So seniors can move more safety. Thank you.
These stretches are bring back memories from my therapist. I’m really glad for the reminders. They need to be done every morning. I have to get with it! Thanks!
Awww. Yu are welcome. ❤️❤️❤️
Flexible. I feel better even after four days of stretching! This has lessened my chronic back pain!
Thank you. I am 83 with sciatic nerve pain. These stretches are very helpful.
FLEXIBLE. I am 72 and I own a health ministry. I am doing your exercises. My body is getting weaker so I need to exercise more because I sit a lot during the day working on my laptop. Thank you so much for being here.
Thanks for this stretches they are easy and so good for our bodies 😊👍🏻
Thank you very much
Flexible 🎉 I'm in my 50's and notice I need these types of stretches to get my day started.
Thanks for your help.
Thanks so much for the encouragement to me as a senior with lots of aches and pain. I appreciate you 🙏
My vagus nerve lefft side is thinning i cannot get anywhere with a doctor is there an exercise that i can do to control this im getting desperate thank you for your videos
Flexible
Flexible
Flexible thanks for your nice video love it...
Beginning today. Flexible. I am 75 and in hospital for fluid retention. Health becoming top priority. Your videos are to the point. Love that!
Thank you
Merci beaucoup!
Flexcble
Flexible
It is a suitable for old folk which cause less stress n easy to do .Thks for advising n introducing easy n less tedious stretch excersize to us
Flexible. brilliant exercises to do every day. Will recommend to my mother.
this is a great idea to stretch before you get out of bed! I probably would not have thought of it on my own, I'm glad you did! For awhile now I've been having low back pain if I stand or walk longer than 5 min. Last week I turned 74 & also fell but could not get up off the floor. For 3 days I tried to get up but could not. Fortunately an ambulance finally helped me but it opened my eyes. I can tell I have a serious problem so now I'm trying to fix it. I think these stretches helped a lot! Yesterday it seemed a little more difficult to stand up & when I did stand, I could move easier if I stretched out the backs of my legs before walking. Even after that, when I did start to walk, I would walk hunched over for several steps. Today after doing these stretches it was much easier to stand, I didn't have to stretch before walking & I don't walk hunched over anymore! Thank you!
8
I used to depend on massage everytime my back pain is acting up but since I did the daily streches I now seldom think of going to have a massage, thank your for having time for helping the seniors!
Thank you so much, I too want to share in the gratitude of your helpful video. This is my first time seeing your video and it helps me so much. When I got up this morning, there were some pain in my body, and I do the stretches and they leave so fast, did not even realize. Thanks again.
Flexible - 😂 thank you loved your video and I’m 64 and fit but will definitely be doing your stretches- keep up the great videos 🙏
Will be celebrating my 72nd birthday in July. Feel numb in the mornings. Will find this useful. Thanks for meeting you
Good Morning and thank you, I’m 60 and today I scheduled a 7:15 am stretch class at the YMCA but slept in. Your video popped up on my feed and I watched and completed the exercises. These are the same exercises that I do in stretch class and range of motion class. I’m flexible.
OMG YOU said it as we get older our bodies feel like we've been injured for so long and your easy stretches are going to be all good for this 78-year-old woman 😂 you're amazing with your instructions too. God Bless 🙌 and a big hello from Sydney Australia ❤
Flexible
I'm new to your reading but I'm glad that I found it will start tomorrow let you know how it went 😊
Back already feels better
Thank you FLEXIBLE 🎉🎉🎉
Thank you! FLEXIBLE!
Flexible, I will start these tomorrow morning
Flexible, thank you.
Thank You! I am 77 and your backward neck stretch was awesome. Hope Google pushes your channel as it is very good.
Awww. Thank you for this
New senior citizen subscriber!!
Thank you I will try my best to do what I can I have really bad back problems
OMG do I need these stretches to become flexible again. A big thank you for your simplicity 🙏
Flexible😊
I shared this video with my husband. We are both doing these stretches. Thank you!❤
Kind & considerate of you to think about us old folk who are stuck in a rut ... and it's a stiff one. ❤
Thank you 🙏 for such a nice V.D.O. ( senior citizen)
FLEXIBLE. Thx for all this good tips. This will be great for my newly diagnosed rheumatoid arthritis which makes me pretty stiff in the mornings. I can’t wait to implement this every morning ! Keep it up! 👏🏻💪🙏🏻😍
Flexible. I am so grateful that I discovered your videos. This is exactly what I need. Thank you.
Wonderful stretching! I am a middle aged woman 😊. It works well for me. Thanks for your teaching.
Thank you so much! GOD bless!
Flexible...Thank you so much & GOD bless you.♥️
Hi Doctor, appreciate your exercises for my mother. They will help her greatly.
And myself as well.
Awww. Thank you too. 🙏🏼🙏🏼🙏🏼
I like these stretches , I'm 75, I have Ataxia so it's necessary for me to keep exercising. I can really tell when I get slack. I get very stiff and can't walk safely. I'm saving this video to watch until I remember each one in order.
Thanks so much
Thanks. Sounds great. I'm 79 and on my way to 120. These exercises will help me get there. 😊
FLEXIBLE! Thank you so much! God bless you! ❤🎉
Flexible. I'm 68, retired OT with fibromyalgia. My GP recommends Tai Chi, but getting out of bed a problem with pain and stiffness. Your video addresses this. I've subscribed. Thank you.
Great channel 👌
Specially for seniors, you're God sent.Many blessings to you. My first time and I love it. I walk and ride bike and gardening this is about all I can do, diagnosed with arthritis as early as 12 years,I have known pain all my life,I am now with fibromyalgia.thank you so much.
I’m 68 also and a Tai Chi Instructor! It’s meditation in motion! Highly recommended. I find these stretches on this video very helpful.
I am 78 yrs old I absolutely will do the bed stretching warmup. Because I constantly feel pain all over. Thanks ever so much. I am a gout sufferer.
Viel Wasser trinken und wenig Fleisch essen
FLEXIBLE. Thank you so much and God bless too. 🙏☝️😇😷💞
Thank you for sharing this video. I’m 71 and needed these exercises. How many times a day can we do them?
Excellent tips for senior people!❤
Very nice! Was able to follow the instructions to the letter. You made it feel easy. I needed this so badly, so Thank you 🙏🏽
Flexible! So glad I've been doing about half of these exercises already. Love the one for the hip flexors!
I always do these exercises, I am 65 and my body is very FLEXIBLE
You’re a blessing! I do yoga, but you’re great confirmation, as well as added positions in the bed (ie., leg over bed edge, head back). God bless you in return!
Flexible - thanks for another great video, I’ve been looking for some routine I can do on my way out of bed in the morning. Years ago recovering from a bad disk injury I was doing a leg stretch prior to getting out of bed, I noticed most how quickly it helped erase that foggy morning affect, as it seemed the blood in my body was circulating better and that alone helped me wake up and get started. I plan to do these every morning as I get up. Thanks again for a great routine.
Flexible. I’ve needed these, thank you.
Great way to start the day.
Thanks very much
Thank you for demonstrating these early morning stretches. These are great for the elderly as well as people who are Flexibly Challenged.
I am an 82 yo yoga instructor. I teach a group of older people in our retirement complex. The secret is to inspire them to practice every day. I know it's been rewarding for me as I age. I prefer to do movement before I hold a stretch or pose. This assures warming of the joint fluids making it easier to move into the pose/stretch more easily. Try it see what you think. Namaste 🙏☮
Flexible
Thank you 💕 very inspiring
❤
Do you combine movement before holding a stretch?.. that is different from what he demonstrate?
Could you clarify pls :?
Can it be done at night too before bef
70 here been following this routine for a long time I find it to be benifial every day
I found this recently. Great stretches. 57 and tight muscles. Flexible after doing this today.
Thanks so much for your wonderful and flexible demonstrations I'm 67 and I'll give them a try. GOD bless you lavishly.
Thank you, you are very clear with your instructions, easy to follow!❤😊
So happy you showed an alternative to the chest stretch as I have a painful shoulder so difficult to lift behind my back. Thanks
It's my first time on your channel and I'm definitely going to do the exercises.Thank you so much.
Flexible! Love this! Thank you!
Don't forget to BREATHE! Proper breathing technique is key to a good stretch! Inhale deep on excursion. Exhale slow to relax.😉
Thank u
Flexible
Flexible. Thank you 😊
Do you mean *exertion?
I did these exercises this morning for the first time, and I already notice I feel less pain and stiffness than usual. I’m 71. I even got a new bed last month trying to reduce morning back pain. Thank you so much for sharing these exercises. Bless you.
I love hearing progress like this. Thank you sk mycn for telling us
Flexible
ok ok ok i’ll
Flexible
Flexible
Very nice exercise, good for health, thnx very much for sharing😊
Flexible, I feel better now! Thank you
Thank you so much, your video is very helpful. I started doing these stretches today and saw how much my body needed this.
Thank you for the encouragement and for keeping it sample. I am learning that stressing in the morning is the only way that I can get out of bed, without severe pain. Thank you for educating the seniors, it means so much ! Blessings to you and your dad!
Awww. Thank you too. 🙏🏼🙏🏼🙏🏼
Good morning thank you God bless
Glad I clicked on 🙏
Thanks for exercises that can be preform from my bed, instead of getting on the floor near an obstare that can help me get up after the exercises. Also for slowly explaining how to preform each stretch. Thank you very much.
Flexible...I am 61 and having mobility problem due to a stroke recently. I am always stiff and tight which makes me feel constricted and uncomfortable. My doctor don't understand to help me with it. I will try these exercises and pray I will get some relief. Dr Nathan, what could be wrong with my muscles? Help please. Thank you ❤
I am 80 , these look doable. I ‘m still working 40 hours a week 🥹👍♥️🙏
Excellent stretch exercise to start the day thanks Doctor
Very good exercises.❤
great sir, what do you do?
Great excersise and doable. Thanks
Wow that's great, my hubby's 71 and still working as well.
Thank you. Flexible
Thank you for sharing. I will be doing this regularly
Flexible. You are God sent !
Thank you so much for this amazing opportunity to watch your video it motivate me a lot ❤️ 💖
THANK YOU ‼️‼️💯💯💯 I WILL TRY TO USE THESE EVERY MORNING!
Very good this morning
I feel much better. Thanks.
Do you have chair exercises this is great I’m 62 and recovering from back and knee pain. Thank you so much 😊 N.C
Flexible
Thank you Nathan for all that you do. I started doing these stretches yesterday & I do feel much better after I do them. Thank you again!
10:39
Thanks so much for those - I have MS and very strong dizziness, even tai-chi can be triggering 😂 so always looking for feasible exercices that'll keep me fit into my Senior-hood, those are a great morning start 😊😊🌿🙏🏼
Flexible. Thank you.
Flexible. I’m not quite a senior but i do have tight hips. This brief routine covers the bases without taking much time. 🙏🏻