Everyone, regardless of age, can experience difficulty getting out of bed in the morning. For most people, the mental hurdle of exiting the cozy comfort of under the blanket safety is the most challenging part. Others, however, experience physical discomfort the minute it’s time to rise and shine.
As you get older, simple activities like putting on shoes, sweeping the floor, or getting out of bed can be very difficult. Age isn’t the only factor that affects your ability to move with ease, though. According to trainers and exercise physiologists, younger adults can experience pain when getting out of bed. This is because sedentary lifestyles increase the presence of both neck and back pain. Hunching over cell phones and computers ruins posture and increases the likelihood of sore muscles.
Both strength and functional mobility are necessary for injury prevention. Additionally, they assist with healthy bodily movements like getting out of bed with ease. Full-body motion allows you to engage and stabilize joints and muscles, which can help you prevent injury. If you want to get out of bed without any problems, practice the following exercises before you exit your bed.
Calf Pumps
As you get older, it’s possible for blood pressure to be slower, adjusting when you change positions. For instance, if you get up too fast you can feel dizzy. Before you get out of bed, pump your feet up and down for 10 seconds. Point and flex your feet without straining your ankles. This helps return blood back to the heart and makes it easier to get up without pain in the morning. Do this 20 times resting for 10 seconds between each 10-second calf pump interval.
Supine Hip Circle
As soon as you wake up, it can be beneficial to loosen up the hips, which are ball and socket joints. Increasing blood flow to the area can loosen up the lower back and make it easier to get out of bed. When you wake up, roll onto your back and bend your knees so that they are directly above your hips. Place your hands on your knees and make small circles in a clockwise direction for about 15 seconds. Switch to counterclockwise circles for another 15 seconds. Start to increase the size of the circles as your mobility improves. Complete three to five reps in each direction for 15 seconds each.
Bridging
One way to get out of bed with ease is to activate your gluteus muscles and your core as soon as you wake up. Without getting out of bed, lie on your back and bend your knees, planting your feet on the bed about one foot from your buttocks. Keep your hands by our sides and squeeze your glutes, pressing your hips toward the ceiling. You don’t have to come into a full bridge position; rather, make sure your body is in a line from your knees to your head. Hold the bridge for three seconds and then lower back down. Repeat to complete a total of 10 repetitions before getting out of bed.
Foot Fascia Rolling
A pleasant foot massage can make your feelings of worry or unhappiness vanish. Since many people suffer from foot pain or foot conditions like plantar fasciitis, rolling the fascia first thing in the morning is a great way to start the day. Keep a foot roller, tennis ball, or lacrosse ball next to your bed. Sit on the edge of your bed and press one foot firmly onto the ball. Roll your foot around on the ball, targeting the heel, arch, and ball of your foot for a couple minutes. Switch feet and repeat the process. This should help reduce inflammation and realign the fascia webbing, allowing fresh blood to enter the ankles and feet.
Seated Cat Cow
After your feet and hip exercises, tackle the seated cat cow as a final exercise before you get out of bed and start your day. Cat cow works to improve spinal mobility and aids deep breathing, both of which help awaken the body. After rolling your foot fascia, remain seated on the edge of the bed, keeping your back straight and feet on the ground. Place your hands on your thighs and inhale deeply, rolling your shoulders back and lifting your gaze. This position works to create spinal extension. As you exhale, tuck your chin and tailbone and round your back. Complete three sets of five repetitions.
