Good morning, it’s time to rise and shine! Let’s ease into your routine with a few gentle, morning stretches. Although it’s tempting to rush into getting ready, it’s better for your body to have time to transition from a sleeping to active state. These stretches can help your muscles activate and, best of all, can be completed from your bed at home.
Seated Deep Breaths
Begin your routine by sitting comfortably and taking a few deep inhales. Hold your breath for a few seconds, and then slowly exhale. Repeat five times. The benefits of deep breathing go far beyond awakening your body; it may improve your overall health. Check out Harvard Health’s Breathing your way to better health.
Arm Lifts to Overhead Stretch
Lift your arms to shoulder level, hold a few seconds and return to your side. Repeat five times. Then lift your arms all the way to the ceiling, stretching your arms above your head. Repeat five times.
Foot Flexes
Sit on the edge of your bed so you can position your feet on the floor. Lift your heels off the ground and slowly lower back down. Now lift your toes, while keeping your heels on the ground. Repeat five times. Stretching your feet can help improve your flexibility and mobility, which can help prevent injuries.
Standing Side Bends
Now stand up and slowly put one arm up over your head and lean to the opposite side, feeling the stretch along your side. Hold for 30 seconds and repeat on the other side. Continue to alternate, three times on each side.
Fold Forward
Turn around so you face the side of your bed. In a standing position, bend at your hips, letting your hands fall in front or on the bed for support. Hold for 30 seconds and return to standing. Repeat three times.
Hopefully, your body is feeling more energized and awake as your body shifts from sleep to wakefulness. Now you’re ready to take on your day! For more recommendations on physical activity for older adults, check out the Center for Disease Control’s Physical Activity Guidelines for Americans. Also, be sure to check out wellness class options within our own retirement community, such as our stretch and seated stretch weekly with our wellness manager, Shelby Sherman.
