Sometimes it is an effort getting out of bed because of stiffness and pain. The source of the pain can be due to several items but most commonly are: arthritis, osteoporosis, aging or recovering from an injury or illness. Here is a set of exercises you can do in bed that will relieve joint pain and get your body moving.
In order to give yourself plenty of room for movement, put extra pillows to the side and pull the covers back. Keep a pillow under your head for comfort.
Breathing exercises can help you wake up and feel refreshed. This is a very simple breath called the “Complete Breath”. Lie in a comfortable position flat on your back. If it is uncomfortable to lie flat then bend your knees. Start noticing how your breath moves through your body. You can do this by simply being conscious of where your inhale begins and your exhale ends.
Next put both hands on the lower abdomen. Take a deep breath and as you inhale you should feel your abdomen rise under your hands. As you exhale notice how your belly relaxes back to a neutral position.
Now put both hands on each side of your rib cage. Take a deep breath and notice how the rib cage expands under your hands. Exhaling, be aware of your rib cage releasing back to its original position.
In this last position put both hands on your chest; take a deep inhale and notice how the chest expands under your hands. Exhale and feel your chest relax.
These three positions work together during one inhale to form a complete breath. The exercises above are to teach you how to be aware of the path of the breath through your body. When you actually do this breath, during your inhale the abdomen, rib cage, and chest will all expand at the same time. Your exhale will contract the abdomen, rib cage, and chest all at the same time.
Ideally you would be able to lie still and practice this breathing exercise for 2-3 minutes.
Bend your knees and put the soles of your feet flat on your bed. Gently drop both knees side to side. Do this about 5 times counting right side to left side as one repetition.
Knee & Hip Stretch:
Lay flat on your back draw your right knee up towards your chest keeping your hands on the back of the thigh. Hold for about 5 deep breaths.
With your right knee still held towards your chest, drop the knee to the right holding it in your right hand. Allow it to rest there for a few seconds and then with your right hand on the knee cap begin to move the knee in slow circles. This movement will open the knee and hip joints and the pelvis. Repeat the complete Knee Stretch on the other side.
Knees to Chest:
Draw both knees toward the chest and place one hand on top of each knee. Pull the knees in to your chest on an exhale. Inhale and press the knees arm length away from your body. Exhale and draw the knees back against your chest pressing the air out. Repeat this exercise 5-8 times.
Relax on your back with your knees bent, feet flat on the bad, and your hands at your side. Inhaling press your feet into the bed and slowly raise your pelvis, then exhale and roll slowly down pressing your back flat against the bed. Repeat 5 times.
Hands & Feet:
Resting comfortably with legs straight or knees bent lift your arms and make slow wrist circles. Spread your fingers wide and then together; draw the fingertips towards you and then press them away.
Still resting on your back with knees bent; lift your foot a couple of inches up from the bed. Begin to point and flex the foot for 5 repetitions and then circle your ankle several times in each direction. Repeat with the other foot.
Enjoy how good your joints feel and put on a warm robe and socks. Keeping your joints warm will help relieve pain and stiffness.
Talk to your doctor before starting a new exercise routine or adding exercises to a current routine. Following instructions and stay safe. Be healthy, be happy!
**The Complete Breath is a common breathing practice which I use occasionally.
The instructions are included in some of my other articles. I use it because it is so effective for relaxation and pain relief.
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