These 30 second exercises in bed is a simple yet effective way to improve mobility, prevent injury, and set a positive tone for the day ahead. When we sleep, our muscles and joints can become stiff and tight. By incorporating gentle stretching into our morning routine, we can increase blood flow to our muscles, improve flexibility, and enhance range of motion. This can help reduce the risk of injury during daily activities and promote overall physical well-being. These stretch exercises targets the neck, midback, lower back, pelvic floor muscles, hips, and glutes, helping to release tension and improve posture. By taking just a few minutes each morning to stretch before getting out of bed, we can set the stage for a day filled with movement, comfort, and vitality. Dr. Mandell
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LearningTranscript
00:00When you wake up in the morning, don't get out of bed.
00:04I want to show you some morning stretch exercises
00:08to ease your pain and stiffness.
00:11After we've been laying in bed for all these hours,
00:13we get up, we're stiff and tight.
00:15That's how we hurt ourselves.
00:17These particular stretches are gonna ease up our muscles,
00:21stretch them, gonna ease up our hips,
00:23our lower pelvic floor.
00:25They're simple.
00:26And what's more exciting is that we're going to do
00:2930 second intervals, and I'm gonna do them with you.
00:32So let's get to work, do these exercises,
00:36and this will definitely make your day.
00:38So get comfortable, put your head on the pillow,
00:41feet on your bed, bend your knees,
00:43arms relaxed by your side,
00:45and bring your knees side to side,
00:48opening up your hip joints, your sacroiliac joints,
00:51mobilizing your pelvic floor.
00:53Don't worry about if you don't touch the bed
00:55with your knees.
00:56The more you do it, the more motion you're gonna get.
01:00You're doing great.
01:01Let's just make it through 30 seconds.
01:04This stretch is so good for you.
01:06When you get up, you're gonna be able to move easier.
01:09You're gonna bend easier.
01:11Just keep bending side to side.
01:13That's right, doing great.
01:16And when you're sleeping on a pillow
01:17and you're all crunched up,
01:19this one simple stretch is great.
01:21Let's stretch along with me.
01:2330 seconds, head on the pillow.
01:27You can relax, put your knees like this,
01:28wherever you like.
01:29I want you to put your hands together
01:32and I want you to bring them up to the sky.
01:34And what we're gonna do here is leave your head
01:36on the pillow, but lift your shoulders up
01:39as far as you can up towards the sky.
01:43You feel all that stretching in your upper back,
01:47your lower neck, around the shoulders.
01:50Keep pushing up.
01:51Let those muscles stretch, let them elongate.
01:54All the things that you're doing
01:56when you're grabbing things and pulling things
01:59and even getting up from your bed or your chair,
02:02this is really gonna elongate those muscles.
02:04It feels so good.
02:08And let's open up our inner thighs.
02:10They attach to the pubic region.
02:12This affects our gait, our movement,
02:15even getting out of bed and moving.
02:17So what we're gonna do here is put our feet together,
02:20put your knees together,
02:21and open it up like a clamshell, just like this.
02:25And the more you do this,
02:27the more you're gonna stretch these adductors
02:29inside of our thigh.
02:31Just do the best you can do.
02:33And as you do this over time,
02:35everything's gonna loosen up in that pelvic floor.
02:38Just close it and open it.
02:41Close it and open it.
02:43Excellent for your hips, your sacroiliac, your lower back.
02:47This will put a lot of elongation,
02:49stretching in those ligaments.
02:52Let's continue to open up that pelvic floor.
02:54Bring your knees to your chest.
02:57And as you bring your knees to your chest,
02:58grab your ankles.
03:00If you can, grab your feet.
03:02Do the best you can do.
03:03Now, the inside of your knees,
03:06I want your elbows against it like this.
03:09As you grab it, I want you to pull it out and pull it in.
03:13Let's go.
03:14Pull it out, the knees, and pull it in.
03:17Just hold that position.
03:19And as time progresses,
03:20you'll pull it inwards towards your body
03:23as your elbows push outwards.
03:26Do your best.
03:27If you're here, that's okay.
03:29Just keep pushing the best you can
03:33and just hold that position.
03:35Feel those muscles stretch.
03:36Those adductors are extremely important to stretch out.
03:41As you pull in, you open that pelvic floor.
03:44And let's do this stretch together.
03:45You're gonna love this.
03:47Get a pillow, put it underneath your buttocks.
03:48When you bend your knees, it'll be so much easier.
03:51Just shove it under your tushy.
03:53Now, what you're gonna do
03:54is you're going to elongate the spine.
03:57You're going to lean forward as far as you can,
04:00stretching the spine, sitting back,
04:02pushing your buttocks backwards
04:05as you bring your hands forwards.
04:07Feel how underneath your armpit,
04:10the mid-back, the low back,
04:12this decompresses the disc and opens up the vertebrae
04:15to take pressure off the nerve.
04:17This is so good for you.
04:19Stretch, stretch, stretch.
04:20Push out, push out.
04:23Just hold that position.
04:24You're doing great.
04:29The last two exercises,
04:30get up on the side of the bed like this.
04:33Let's put our hands right behind our back like this.
04:37I want you to lean back.
04:39I want you to look up
04:41and just bring your chest area straight up to the ceiling,
04:46straight up to the sky.
04:48As you lift up, you're stretching those chest muscles.
04:51Great for your posture.
04:53It's gonna keep your shoulders back.
04:56It's gonna prevent any neck injuries.
04:58Look up as you just stretch back
05:01as you're pinching those shoulder blades together,
05:03lifting your chest upwards.
05:05Just keep pushing.
05:07Oh boy, this feels great.
05:10And the last exercise,
05:11we'll do it in two parts,
05:13our left side and our right side.
05:15Stretching both out for 30 seconds
05:17because this will help you rotate around.
05:20This will free up so much of your spine.
05:23Let's go.
05:24Take your right hand, put it on your left knee.
05:26Take your left hand, put it behind you.
05:29What you're gonna do is you're gonna pull your left knee
05:31towards you as you look away, as you twist your body.
05:36You'll feel all that stretching
05:38underneath the shoulder blade.
05:40Let's stretch it.
05:41You can take your hand, bring it back farther.
05:44Good.
05:45And just keep twisting your body and holding it.
05:47As you'll feel that whole left side,
05:49the perivertebral musculature, stretch.
05:52You'll feel your abs stretch.
05:54You'll feel your oblique stretch.
05:56Keep pushing that knee towards you
05:58and bring your hand back and twist and hold.
06:03All this is stretching.
06:05This feels good.
06:11And let's finish up with our other leg.
06:13Left hand on our right knee.
06:16You're gonna pull the knee this way.
06:18Take your right hand, put it behind you, and let's go.
06:22Just twist and look up behind you on the right side.
06:27All the way on the right side, look up behind you.
06:30Okay, you'll feel the left ribs, the serratus anterior,
06:34the left obliques, the left abdomen.
06:38And as you hold that, put your hand back further,
06:42pushing your knee, and then you'll stretch more.
06:45Look up.
06:46You'll feel the whole abdominal area
06:48as well as the left side of the perivertebral muscles.
06:51You did it.
06:53It's only a few minutes.
06:54Devote those few minutes every morning
06:57before you get out of bed.
06:59Do these few stretches.
07:00When you get up, you are gonna feel so good.
07:06Please share this video with your friends and family.
07:08Leave your comments below.
07:10And most important, make it a great day.
07:13I'm Dr. Alan Mandel.