Bed Stretches for Seniors: Better Than Foam Rolling?

Stiff mornings are a thing of the past. Simple bed stretches, recommended by certified personal trainers, can loosen tight muscles before your feet even hit the floor.

5 Bed Exercises That Restore Lower Body Strength Faster Than Gym Machines After 60

Loosen Up From the Comfort of Your Bed

Starting your day with gentle movement can improve flexibility and reduce soreness.

• Foam rolling is effective, but can be challenging for those with limited flexibility.
• stretching in bed offers a gentler choice to foam rolling.
• Certain medical conditions, like osteoporosis, may contraindicate foam rolling.
• Holding each stretch for 30-60 seconds is ideal for improving flexibility.

Foam rolling is a popular warm-up technique, particularly before strength training, and can target tight areas like the glutes, front of the thighs, and the iliotibial (IT) band.However, it requires a degree of flexibility and strength to perform correctly. A gentler option, especially for those with limited mobility or certain health conditions, is stretching in bed.

Foam rolling isn’t for everyone. Its contraindicated for individuals with osteoporosis, fractures, or neuropathy. If you fall into any of thes categories, or simply prefer a less intense approach, bed stretches are an excellent way to release tension and prepare your body for the day.

Shutterstock

For each exercise, aim to hold or perform the stretch for 30-60 seconds. Start with shorter holds (15 seconds) and gradually increase the duration, working up to two sets of 15 seconds, then 30 seconds, and finally 60 seconds. Listen to your body and stop if you experience any sharp or stabbing pain. Always consult with a healthcare professional before starting a new exercise routine, especially if you have pre-existing injuries or chronic illnesses.

Psoas Leg Grab

Many people experience tension in

Knees to Chest with Bent Knees

This is a gentle, dynamic stretch for the hips and back.

• Lie on your back and stack your knees above your hips.
• Lightly grab the back of your thighs or shin bones, if you can.
• Avoid putting pressure on your knees.
• Press your back firmly into the mattress to avoid arching.
• Softly circle your legs to the right several times, then repeat on the left.

Daily stretching helps maintain or improve flexibility and relieve tension and soreness from everyday activities.