The Lynwood Village Wake-Up Workout for over 65s – Exercises to do before you get out of bed

This is the best excuse ever for staying in bed; you can actually do a workout before you get up!  If your joints feel a bit stiff in the mornings (and that includes most people over 50) you need to stimulate production of synovial fluid. Follow these morning moves, recommended by our head physiotherapist, Rosaria Toohey, to help your joints and muscles feel looser and more comfortable.  If you enjoy the benefits and want to do more, try our Living Room Workouts for over 65s to build your fitness and stamina.   

There’s nothing to stop you listening to the radio or even watching tv while you do this workout, just go gently and take your time. Start by taking two or three slow breaths, in through your nose and out through your mouth.  And begin!

Knee Rolling
Lying down, bend your knees keeping your feet flat on the bed.  Gently rock your knees from side to side. Repeat 15-20 times.

Still lying down with your knees bent, ‘march’ on the spot for a count of 20.

Footsie Rolls
Stretch your legs out straight and rotate one foot clockwise in a circle five times, then the other.  Repeat anti-clockwise.

Foot Pump
Still with your legs stretched straight out, flex your foot up and then down, pointing your toes.  Repeat with the other foot. 

Hip Aductors
Lie flat and move one leg out to the side and back to the centre.  Repeat with the other leg. Repeat five times.  This loosens up your hips.

Leg Push
With straight legs, push your whole leg into the mattress, which will tighten the muscles in your bottom and thighs.  Repeat five times with each leg. 

Lie flat, bend your knees keeping your feet flat on the bed.  Push with your feet and lift your bottom off the mattress and gently lower it back down.  Repeat five times. 

Shoulder Loosener
This is a great move if you’ve got sore shoulders.  Lie with your arms crossed across your body. Keep your elbows tucked into your sides and open your arms out with your palms facing upwards.  Repeat 10 times. 

Neck Stretch
Or at least the ceiling.  Start with your hands touching your shoulders.  Slowly lift one arm up and reach for the ceiling.  Extend your arm as far as it will comfortably go and lower it back down, returning your hand to your shoulder. Repeat with the other arm.  Repeat 10 times.

Roll on to your side, facing the edge of the bed.  Ease your legs over the side of the bed and slowly sit up.  It’s much better for your back to get up this way.  Once you’re sitting on the edge of the bed, cross your arms over your body and lean back gently to tighten your tummy muscles.  Repeat this five times.

We Have Lift Off!
Finally, still seated with your feet firmly on the ground march on the spot for a few seconds.  Kick out with one foot so it is level with your knee, then repeat with the other leg.  Repeat five times. 

By now you should be feeling loose, limber and ready for the day! Take a couple of slow breaths and go and make yourself a well-deserved cup of tea.