6 Essential Bed Stretches to Do Everyday for Seniors

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.


Affiliate Disclaimer: the links for the products will lead you to an online store which I may or may not earn a little amount when you order. This will greatly help in continuing to make Occupational Therapy videos.

[googleuser]

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.

[pamelaolson]

Thank you for being calm, slow enough to make it CLEAR TO UNDERSTAND. You are an Angel sent from God for my spirit!

[lestrada]

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!!! 💪🏼

[asuncionafurong]

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.

[nutankumar]

Yes doable! Thanks for bringing about simple exercises (especially for we seniors).

[annwatson]

So far I been doing these stretches for 10 days. Thank you I'm not stiff as I was before. REAL TALK

[donnakvachkoff]

I am 80, these look doable. I ‘m still working 40 hours a week 🥹👍♥️🙏

[shirleymccowan]

I’m 68 and thankful for you and your video.

[valowen]

Flexible we as seniors really thank you for your time. Keep it up. So seniors can move more safety. Thank you.

[carendudley]

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❤

[maggiemulenga]

Beginning today. Thank you so much for training me. I feel relaxed and comfortable. Much appreciated 🙏❤

[SylviaKalungiYPE]

Flexible ❤50+ and young at heart body mind and soul. Thank you for these stretched. Everyday I am getting better and better

[LaurieMcEwen-gj]

Finding these exercises was just wonderful. As a Senior I am already benefiting from them.

[angelesmela]

Good morning doctor!
Watching from Athens Greece 🇬🇷🇬🇷🇵🇭🇵🇭
Thank you very much doctor❤❤
God Bless you doctor 🙏🙏🙏

[Bridget-nitw]

I always do these exercises, I am 65 and my body is very FLEXIBLE

[emilydavidson]

Beginning today. Flexible. I am 75 and in hospital for fluid retention. Health becoming top priority. Your videos are to the point. Love that!

[Ms.Melissa]

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.

[willmajones]

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!

[rostyq]

Flexible !! This is awesome !! I’ll be doing this everyday !!

[judithdaniels]

Thanks so much for the encouragement to me as a senior with lots of aches and pain. I appreciate you 🙏