As we age, the simplest tasks can become much harder than they should be.
Getting out of bed should be easy, but soreness in the joints and weakness in the muscles make this a difficult task. The good news is that you can do something about it!
Here are 5 simple Pilates exercises you can do today, which will make getting out of bed a lot easier:
1.Bridging – This exercise strengthens you major buttock muscles, the Gluteus Maximus, which is important for turning over in bed. Start by lying on your back, with both knees bent. Lift your bottom up and hold for 3 sec, then lower the bottom down. Repeat this exercise 8 times and do this twice a week.
2.Core Stability – Working on your core is not only important to protect your back, but is also important to keep your back stable when turning in bed or rising up from bed. Lie on your back, with the knees bent. Draw your lower stomach below your belly button in gently only. Holding this contraction, lift one leg off the ground, then lower it down, then repeat on the other side. Do 8 times on each leg and twice a week.
3. Push Ups Against the Wall – Arm strength is just as important to assist your lower body to help pull yourself out of bed. Stand next to a wall, with your hands on the wall just below shoulder height. Hold your shoulder blade back and up a little bit. This activates the major stabilisers of the shoulders, the upper trapezius muscles. Lower yourself down towards the wall, using the elbows only. Hold for 3 sec, then rise back up again. Repeat for 10 times twice a week.
4.Calf Pumps – As you get older, your blood pressure is slower to adjust when you change positions from lying to sitting and can make you feel dizzy. Before you get out of bed, pump your feet up and down for 10 sec. This helps return the blood back towards your heart and reduce the feeling of dizziness. Repeat this at least 20 times before getting out of bed. Do this every morning.
5. Practice Getting up and Down From Bed – The best way to get out of bed with the least amount of effort is to roll onto your side first, using your newly trained gluteal muscle strength. Take your legs over the edge of the bed, and use your arms to push the upper body to a vertical position. Gravity will assist to bring your legs down and the upper body up. Sit for a few seconds and pump the feet to let the blood pressure return to normal.
Practising these 5 easy exercises will make getting out of bed in the morning the easy, simple task it’s meant to be.
Our Seniors Pilates Program provides discounted sessions for 60+ members during the hours of Mondays to Thursdays 11am-4pm and Fridays 11am-2pm.
We provide our Pilates program (to address aches, pains and injuries) to clients located in and around East Kew, Kew, Balwyn, Hawthorn, Malvern, Camberwell, Doncaster East, Templestowe, Lower Templestowe, Ivanhoe, Bulleen, Surrey Hills, Melbourne, Clifton Hill, Hawthorn East, Mont Albert and more!
Opening Hours: Mondays – Thursdays from 7am-9pm; Fridays and Saturdays 7am-2pm.
Want to know more?
If you want more information or would like to book for a FREE full body assessment with one of our Physiotherapists or Exercise Physiologists, call us on 9857 0644 or email us at email@example.com
Take the first step to a healthier you!
Our Tailored Strength & Fitness will increase all over body strength making you better prepared for this strenuous time.
Contact us today to book a free, 1-hour session with an experienced MD Health physiotherapist or exercise physiologist.
This helps us identify your current strengths and weaknesses, and to get an understanding of what your goals for the program are.
Take the first step to a healthier you!
Contact us today to book a free, Full Body Assessment with MD Health.
Where we can determine your strengths and weaknesses, discuss any goals you might have and create a tailor made plan specific to your needs.
*Vaild until 31st March 2020 at MD Health Kew East and Doncaster East locations only.