Are you a senior or somebody who reports back pain or stiffness, looking for a quick and easy way to stretch your muscles and improve your flexibility? Look no further! In this video, we’ll show you 6 essential stretches and exercises that you can do right from the comfort of your own bed. Whether you’re a beginner or an experienced fitness enthusiast, these exercises are perfect for anyone looking to improve their overall health and well-being. So grab a pillow, get comfortable, and let’s get started!

Stretching is an essential part of maintaining good health and mobility, especially for seniors. When you wake up in the morning, your muscles have been inactive for several hours, and stretching can help to increase blood flow, lubricate your joints, and improve your range of motion. Stretching can also help to reduce the risk of injury from falls or other accidents by improving your balance and coordination. By incorporating a few simple stretches into your morning routine, you can start your day feeling energized and ready to take on whatever comes your way!

Here are the instructions for the exercises:

1. **Knee Hug**: Lie flat on your back with your legs extended. Bend your right knee and bring it towards your chest. Hold your right knee with both hands and gently pull it towards your chest. Hold for 20-30 seconds and release. Repeat with the left leg.

2. **Leg Cross Stretch**: Lie flat on your back with your legs extended. Bend your knee knee and pull it to the opposite side. This will stretch your back and glutes. Hold for 20-30 seconds and return to the starting position. Repeat on the other side.

3. **Child's Pose**: Start on all fours with your hands and knees on the bed. Sit back onto your heels and stretch your arms forward as far as you can. Hold for 20-30 seconds.

4. **Hip Flexor Stretch while Laying on Bed**: Lie flat on your back with both legs extended. Bend one knee and bring it towards your chest. Scoot closer to the edge of the bed. Slowly lower the other leg off the bed, keeping it straight or bent according to your comfort. Hold for 20-30 seconds and repeat with the other leg.

5. **Shoulder and Chest Stretch**: sit up straight with your feet shoulder-width apart. Clasp your hands behind your back and lift them up as high as you can, keeping your arms straight. Hold for 20-30 seconds.

6. **Neck Stretches**: Sit up straight in a chair or on the bed with your feet flat on the floor. Tilt your head to one side , bringing your ear towards your shoulder. Use your hand to gently pull your head down towards your shoulder until you feel a stretch in the opposite side of your neck. Now look up and pish your chin up Hold each position for 20-30 seconds and repeat on the other side.
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Disclaimer:
This video should not replace the necessity of visiting your doctor or getting your occupational therapy session done. Please consult your primary care physician before doing any of this. The video is for educational purposes only.

By performing any fitness exercises, you are performing them at your own risk. Skills and wellness will not be responsible or liable for any injury or harm you sustain as a result of our fitness program.

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