Leg stretches in bed

Five exercises in five minutes for older adults

Do you wake up a little stiff in the morning? Do you find it hard to muster the energy to get out of bed? Carol knows how you feel, so she's sharing with you the five leg exercises she does every morning to start her day right.
1. KNEE ROLLS
With knees bent, gently roll knees together to one side then back to centre. Roll to other side, keeping shoulders down on bed.
Older adult back stretch
2. KNEE TO CHEST
Starting with both knees bent, bring one bent knee up towards chest. Lower foot down and repeat with other leg. Engage abdominal muscles.
Seniors exercising hip and back stretch
3. GLUTE WARMER
Start with both knees bent up. Extend one leg straight down then return up to bent position. Repeat with other leg.
Senior circling shoulders exercise
4. HIP HINGE
With knees bent, lift both hips up off bed and squeeze glute muscles, then lower hips down. Repeat.
Older adults back and hip and glutes morning stretch
5. HIP PUSHES
With knees bent, push hip out to one side then return to centre. Push out to other side, moving hips only.
Older adults hip bed stretch

Looking for more? Come exercise with us!