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.
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*Please note only the Full Body Assessment is a FREE service. The Full Body Assessment is for new clients at MD Health or returning clients who haven’t been in for 6 months or longer who intend to particpiate in our 13 Week Clinical Pilates Program**.
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** The 13 Week Clinical Pilates Program at MD Health is not a lock in contract and you are not required to attend for the full 13 weeks if you do not wish.