6 Essential Bed Stretches to Do Everyday for Seniors
Lie on your back with both knees bent.
Bring one knee to your chest and hold it with both hands.
Gently pull your knee closer to your chest until you feel a stretch in your lower back and hamstring.
Hold for 20-30 seconds, then repeat with the other leg.
Neck Rotations:
Lie on your back with both knees bent and feet flat on the bed.
Slowly turn your head to one side, bringing your ear towards your shoulder.
Hold for 10-15 seconds, feeling a gentle stretch on the side of your neck.
Repeat on the other side.
Ankle Circles:
Lie on your back with both knees bent and feet flat on the bed.
Point your toes and slowly rotate your ankles in a circular motion, first clockwise for 10 repetitions, then counter-clockwise for 10 repetitions.
Repeat with the other ankle.
Calf Raises:
Sit on the edge of the bed with both feet flat on the floor.
Slowly raise your heels off the ground, feeling a stretch in your calf muscles.
Hold for a few seconds, then lower your heels back down.
Repeat 10-15 times.
Quad Stretch:
Lie on your back with one knee bent and foot flat on the bed.
Loop a towel or strap around your other foot (the straight leg).
Gently pull the towel towards you, bringing your heel closer to your glutes until you feel a stretch in the front of your thigh.
Hold for 20-30 seconds, then repeat with the other leg.
Toe Wiggles:
Lie on your back with both knees bent and feet flat on the bed.
Spread your toes apart as wide as you comfortably can, then curl your toes inwards.
Repeat this toe wiggle motion 10-15 times.
Remember:
Breathe slowly and deeply throughout each stretch.
Don’t bounce, and avoid any jerky movements.
If you feel any pain, stop the stretch.
Listen to your body and perform these stretches within a comfortable range of motion.
These stretches can be done daily or a few times a week to help improve flexibility, maintain range of motion, and promote relaxation before bed.