6 Essential Bed Stretches to Do Everyday for Seniors
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- Опубликовано: 19 июн 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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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
Flexible.
Today is my first day. I’m 56 years old and just recovering from spinal fusion surgery. It’s been a process but I’m finally beginning to move without the walker or the cane. I found you, quite by accident, but I have learned that there are really no accidents. Everything happens for a reason and God knows I need to move more so your exercises should help me get out of bed easier, especially now that I will be starting my PT tomorrow. I NEED to stop taking the pain medicine (prescribed or over the counter), because I want to lead a healthier lifestyle. Thank you for sharing these stretches… I’m hoping to be a regular visitor to your channel. Good day!!! 💪🏼
😊
Great lesson. I am 60 and it is so comfortable. I am going to introduce it to my 87 year old mother.
FLEXABLE. I'm 71 and grateful that I have found this video.
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
I am 72 yrs old and injured my knee recently, this is perfect for me. Thank you.❤❤❤
I always do these exercises, I am 65 and my body is very FLEXIBLE
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 ❤
Finding these exercises was just wonderful. As a Senior I am already benefiting from them.
Stretchy. Had a stroke in January I do your videos every day.Thank you for making it more fun 😊
Flexible. These stretches are a great way to start my day. 🙏🏾
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.
Yes doable! Thanks for bringing about simple exercises (especially for we seniors).
Thank you
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 ❤
New senior citizen subscriber!!
Very informative.
I am 60.These exetcises i can do when i dont have yoga classes.
Thanks for these exercises for us seniors.
Brill. Tks
Flexible
Flexible we as seniors really thank you for your time. Keep it up. So seniors can move more safety. Thank you.
Flexible. Thank you, I realize I need to get focused on me to help relieve morning pain.
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 😊😊🌿🙏🏼
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
❤very helpful 👏 👌
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!
Flexible! Thanks to you! I thank God for you 🙏🏻👍❤️
Good morning doctor!
Watching from Athens Greece 🇬🇷🇬🇷🇵🇭🇵🇭
Thank you very much doctor❤❤
God Bless you doctor 🙏🙏🙏
May Tripal Gem Bless you 🙏 ✨ 💖 ❤
Flexible! Great information. Thank you !
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
I have been doing stretches in the mornings in bed for a few months. I will add some of yours to my regimen. It does make a huge difference. Thank you!
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 for this stretches they are easy and so good for our bodies 😊👍🏻
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
I found this recently. Great stretches. 57 and tight muscles. Flexible after doing this today.
Thank you for your great tips feel more relaxed
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 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.
Gm flexible thxs for these simple Streching bed exercises young man its nice to see a young person who is taking time out for the senior community health.much appreciated.your reward will be waiting for you in enterity ♥️🙏🏾
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🙏🏾
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...
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
Starting to stretch first thing upon waking up makes a lot of sense. These exercises are explained thoroughly and really easy to do - but you must do it regularly. They have made a great difference to how I enjoy the whole day, being physically supple and free of pain. Thanks!
Great thanks so much! Your pace is perfect..love ur energy❤
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.
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.
Excellent video
Hi Nathan I am doing your videos all the time even day really, I love them, especially the abs,legs, and arms on the couch, my other favourites are the daily stretches, chair yoga, and the bedtime stretches, they have helped me more calm as I suffer epileptic seizures major and minor ones, I feel less stressed when I do your exercises, you’re the best love you you great❤
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.
Wonderful stretching! I am a middle aged woman 😊. It works well for me. Thanks for your teaching.
Will be celebrating my 72nd birthday in July. Feel numb in the mornings. Will find this useful. Thanks for meeting you
I’m so glad I found you. I’m 84 going to physiotherapy and not getting any of these stretches. Recovering from hip surgery and turn ligaments. I’m going to do these exercises from now on thank you.
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
OMG do I need these stretches to become flexible again. A big thank you for your simplicity 🙏
Flexible. I feel better even after four days of stretching! This has lessened my chronic back pain!
Thank you for providing a stretch routine that is doable and with clear instructions. Awesome❤
Flexible😊
I shared this video with my husband. We are both doing these stretches. Thank you!❤
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
I’m 78 thank God I found this video
Many blessings to you and your family
Flexible, I will start these tomorrow morning
Flexible. I am so grateful that I discovered your videos. This is exactly what I need. Thank you.
Hi Doctor, appreciate your exercises for my mother. They will help her greatly.
And myself as well.
Awww. Thank you too. 🙏🏼🙏🏼🙏🏼
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
I am 74, and today is my 2nd day of doing your exercises. ThanQ so much. Kindly recommend some back strengthening exercises as well for seniors 🙏🕉️🙏
Flexible, thank you.
Excellent tips for senior people!❤
Thanks so much for your wonderful and flexible demonstrations I'm 67 and I'll give them a try. GOD bless you lavishly.
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!
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. 🙏🏼🙏🏼🙏🏼
Flexible! So glad I've been doing about half of these exercises already. Love the one for the hip flexors!
FLEXIBLE! Thank you so much! God bless you! ❤🎉
Flexible. Fabulous. Thank you. These exercises are perfect for my morning routine. Thank you. I am 84 but feel 10 years younger.❤
So happy you showed an alternative to the chest stretch as I have a painful shoulder so difficult to lift behind my back. Thanks
Thank you so much! GOD bless!
watching first time from ireland....thank you im 73 will continue to do these exercise im very stiff and sore recently,going through alot of stress
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!
Very nice! Was able to follow the instructions to the letter. You made it feel easy. I needed this so badly, so Thank you 🙏🏽
Good morning Dr.
I came to watch your video by accident while browsing my phone. I couldn’t stop watching it. I found it interesting. I then subscribed immediately. I will start doing it regularly every morning as of tomorrow. I will let you know the results. Thank you for sharing this knowledge with people like me who is 75 year old man.
Thanks I needthis
Thank you, you are very clear with your instructions, easy to follow!❤😊
Thank you for sharing your video. Techniques are valuable & helpful. Thank you too as well for taking care of the seniors. How nice of you!
Bless you for doing this video for us 🙏
Beautiful exercises I do them not everyday but from today I will do them daily❤❤❤❤Toronto Canada 🇨🇦
Flexible
Kind & considerate of you to think about us old folk who are stuck in a rut ... and it's a stiff one. ❤
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.
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 ❤
Thank you I'm going to try all these exercises im turning 79years on Sunday thank God for my life
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! 👏🏻💪🙏🏻😍
Very useful exercises. I already do some of them, but tomorrow I will put into practise all of them. Thank you very much for your video.
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
It’s my first time seeing this video and I loved tank you i am 80 years old and still learning how to relax my body ❤
Flexible. My first day to do these stretches.
Thnk you .luv this stretches. Im 65 n hvg frozen shoulder.but cant wait to start what u have taught. 😊
Flexible,Thanks for sharing I haven’t yet reached my senior years but I’m so Thankful to run across your stretching exercises they are so helpful.. 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 🙏
FEXIBLE, just discovered this video n I feel relaxed after doing it thank u
It’s amazing some odd these things I do, not because I knew to do them but my body told me to and I would feel better. So now I know to continue. I love this. Thank you very much
Aloha, I'm 69yo and I love your video. Mahalo!
Thank you I had done these kind of exercises before many years ago
I know they work
Just found ur channel
..im 64 and will start following you daily. TY
THANK YOU ‼️‼️💯💯💯 I WILL TRY TO USE THESE EVERY MORNING!
Stretching , may consider start with feet ,flexing and extending alteranately both legs. 2) raising legs at hip , flexing at hip , both legs 3 times , holding for 20 seconds 3)Flex legs at knee and bringing hip area up , ending spine . I think ; these are essential additions; stretching in bed in am . Thank you . I am 73 . I do stretching in bed ,first thing in morning everyday. So you understand . Thanks
Thanks very much for the Stretching❤
À2
These are great exercises for seniors who can do these workout on bed. Just happen to see this video which is great. Thank you.
Awww. You are so welcome
Thank you for sharing this video. I’m 71 and needed these exercises. How many times a day can we do them?
70 here been following this routine for a long time I find it to be benifial every day