Bed Exercises for Cold Mornings

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Bed exercises for cold mornings

The colder mornings and bleak winter days can often make getting out of our warm beds very difficult. However you can take advantage of staying under the covers a bit longer and do some simple exercises before getting out of bed while you are still lovely and warm. 

Wake Up the Back 

  • Many people find their lower back tight and stiff first thing in the morning. So before throwing off the covers this is a good time to “wake up” the back with a gentle back stretch. 
     
  • Lay on your back with both feet on the bed and your knees bent. Gently & slowly let your knees fall to one side. 
     
  • To add in an upper back and neck stretch, turn you head to the opposite direction as your knees and if comfortable stretch your arms out to the side. 
     
  • For those with tunnel lines or restricted shoulders keep your arms closer to your sides or across your chest. If your back is very tight you may not be able to get your legs all the way to the bed but just go as far as it feels comfortable and you can feel a NICE STRETCHING FEELING. Hold the position for a few good deep breaths and then change to the opposite. Do this 2-3 times each side. 

Wake Up the Legs

  • Start simply by wriggling your toes, then pointing your toes and pulling your back like you are pumping your feet. Then start making circles with you feet in each direction to get the blood flowing into the legs. 
     
  • From there keeping your heel on the bed slowly pull your foot along the mattress until you knee is bent. Slowly push the heel back along the mattress extending your leg until your leg is straight again then change to the other leg. Do this a few times on each side. 
     
  • If you find it easy to do this and have no back pain you can raise your leg slightly off the mattress keeping your heel off the mattress when pushing the leg straight and returning to the beginning position. 

    If you are someone who is spending a lot more time in bed during the day to stay warm you can also use this time to do other exercises. 

    If you would like a specific exercise program to do you can contact Wellness Educator, Tracey Drinkwater.
    Call 0800 235 711 or 027 378 4544 or email tracey@kidneysociety.org.nz.