Have Morning Stiffness? Try These Simple Stretches!

As you age, your joints can stiffen up and become difficult to move around. Especially when you wake up in the morning after staying in bed for so long, a lot of it can get rigid. It can also occur because of injuries, just simple bad habits, or wear-and-tear from repetitive movements through occupation or chores.

So what can you do to get ready? Here are some simple exercises to warm up all your joints in bed.

What Will Happen in Physical Therapy?

Ankle Pumps
While you are lying down, just move your ankles up and down (dorsiflexion and plantarflexion). Simply perform 20 repetitions and it will get your blood pumping in your calves and ankles. Afterwards, you can also make clockwise and counterclockwise movements with your ankles as well, 10 repetitions each.

Heel Slides
Bend one leg up and keep one leg straight. The straight leg will then start to bend, dragging the heel towards your hip. Hold for a couple of seconds then slide back into the straight position. Perform 10 – 20 repetitions on each side.

Single Knee to Chest/Double Knee to Chest
As the name implies, bring one knee towards your chest and hold it there for 20 – 30 seconds. Alternate your legs while performing this stretch for your back. Do this 3 – 5 repetitions, depending on your comfort level. If you have a hard time bringing it up, you can always use a towel under your knee to assist you.
Once finished, you can also move on to double knee to chest, bringing both knees up for 20 – 30 seconds, 3 – 5 repetitions

Lateral Rotations
Keep your knees bent with feet planted on the bed. Let the knee drop to one side as much as it can without forcing it down. Hold for 10 – 20 seconds depending on your comfort level then switch to the other side. Perform 3 – 5 times.

Child Pose
While kneeling on the bed, slide your hands forward bringing yourself down and chest landing on or near your knees. Hold for 10 – 20 seconds and do 3 – 5 times. If you have knee issues, you can skip this one.

Here are additional exercises you can do if you have the extra time :

Seated Knee Extension
Sitting on the edge of the bed, kick one leg up, straightening the leg. Hold for 1 – 5 seconds depending on your condition and perform 5 – 10 reps.

Wrist Flexion/Extension Stretch
Hold one hand in front of you as if you are motioning a stop sign. With the other hand stretch back the first hand and hold for 10 – 20 seconds. Then flip the first hand down and stretch the back of the hand this time and hold for same duration. Repeat on the other hand

Shoulder Shrugs/Rolls
With you hands and your sides and relaxed, bring just your shoulders up and down in a fluid motion. Perform 10 – 20 repetitions. Afterwards, bring your shoulders up, back and over – making a circular motion backwards. Do this 10 – 20 times.

When you do these simple exercises, listen to your body as there may be a cause behind certain pains. Do those that are currently comfortable for you to do without too much pain. Otherwise, contact your physical therapist to assist you with a hands-on approach, a manual manipulation of your joints and muscle tissue to relieve the pain as well as correct your movement disorders. He or she will also assist you with the exercises that you can perform tailored to you and do it right.