Morning unstiffening, in bed
Lie on your back or sit up in bed, legs long.
How to do each move (7)
Point and flex
1. Pull the toes toward you
2. Point them away
Avoid: Pointing so hard the foot cramps.
Easier: One foot at a time.
Knee rocks
1. Knees bent, arms by your sides
2. Tip both knees one way
3. Then the other way
Avoid: Letting the knees flop down at the end.
Easier: Rock only a hand's width each way.
Both knees hug
1. Hold both knees
2. Small, slow circles
Avoid: Pulling on the knees: hold behind the thighs.
Easier: One knee at a time.
Long stretch
1. Arms overhead, soft
2. Breathe in, stretch long
Avoid: Arching the low back off the bed.
Easier: Arms by your sides, reach with the heels.
Roll to the side
1. Lie on your back
2. Roll toward one side
3. Rest on your side
Avoid: Sitting straight up from flat on your back.
Up to sitting
1. Push up with your arms
2. Come up slowly
3. Sit for three breaths
Avoid: Jack-knifing straight up from your back.
Stand tall
1. Sit on the edge
2. Lean forward
3. Stand up slowly
Avoid: Standing up fast: the head can swim.