5 Exercises You Can Do Without Getting Out of Bed!

Improve your posture and flexibility before your morning coffee.  

Rise and shine! There’s nothing like a morning stretch to rev up your body. But, if you haven’t been exercising for a while you’ll understand how hard it is to start. This is why I want to start you out with some super simple exercises that can be completed without even getting up. These exercises are meant to supplement your current daily exercise routine, which for some of you could be a little (like tending the garden or evening strolls) or a lot! A good exercise program is like a healthy diet: you need variety. You can spice up your regular routine by adding these 5 simple exercises. Once you’ve got these 5 exercises down remember to check back for more!

The following 5 exercises will help with your flexibility and your posture. They are meant to be completed lying down or sitting up in your bed or on the floor. The last 2 exercises (chest stretch and back twist) can be done on a chair.

1. Bridges

Bridges

How to:

  • Lie on your bed.
  • Place your hands at your side. Bend your knees and place your feet below your knees.  Let your knees be hip width apart.
  • Pull in your belly button.
  • Push your hips up towards the ceiling.
  • Hold for 5 seconds.  Keep breathing.
  • Lower back down to the bed slowly.

How Often: Repeat 10 times. Rest; repeat 10 more times.

Why:This will help make your legs and your stomach

2. Big Stretch

Big Stretch

How to:

  • Lie on your bed and reach your arms behind you as far as you can.
  • Point your toes towards the end of the bed.
  • Take several deep breath, count to 15 then relax

How Often: Repeat 3 times.

Why: This will help with your posture and should feel really good!

3. Gentle Twist 
Gentle Twist 1

How to:

  • Lie on your bed; knees bent and your feet flat on your bed, lined up under your knees.
  • Bring your arms out to the side, palms up
  • Slowly drop both knees over to the right. Pause here for 20 seconds, breathing and relaxing.

How Often: Repeat on other side.

Why: This will relax your low back and hips and help you move better when walking and dancing!

4. Chest Stretch
Chest Stretch

How To:

  • Sit up straight in a chair.
  • Take a deep breath and reach your arms out to the side as wide as you can while squeezing your shoulder blades together.  This stretch is looks like you’re going to give someone a big hug!
  • Keep breathing as you count to 20, and then relax.

 

How Often: 3 times per day.

Why: This will make it easier to sit up nice and straight.  Keep your beautiful posture!

5. Back Twist 

Back Twist

How to:

  • Sit up nice and straight in your chair with your feet flat on the floor.
  • Slowly twist to the left from the waist without moving your hips. Then turn your head to the left too.
  • You can hold on to the back of the chair to twist a little bit further to the left.
  • Count to 20 then relax.
  • Do the same thing on the other side.

How Often: Repeat 3 times on each side.

Why:This will create more movement in your back and help with posture.

Disclaimer: It is best to consult your physician before starting a new exercise routine.

 

 

**Special thanks to Dr. Carol Giuliani (PhD Level Physical Therapist) whose contributions made this blog article possible. **

**Thanks to Trinh Le for her assistance in developing this post.

PHOTO CREDITS

  1. https://lh6.ggpht.com/2wEgbMaFCDzggcWIjm3XfxOMLQsUEwnT9TIY9J8jBKGBMQuh6OzHaqBvdX5yV3w3HgYNHA=s139
  2. https://lh3.ggpht.com/9r99_dFEoyBj-6x4rM64aVLY53t7n-zltGSOLWepZAu_QwHpRNV3_Qdx-hhhCYXC5rN0=s170
  3. http://www.nia.nih.gov/sites/default/files/04_d_parte%20inf%20de%20la%20espalda.png
  4. http://www.nia.nih.gov/sites/default/files/04_d_pecho.png
  5. http://www.nia.nih.gov/sites/default/files/04_d_espalda2.png
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