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Before you even get out of bed in the morning, doing the following simple
exercises can help you reduce stiffness in your joints and make it easier to get
started with your day. These exercises are gentle enough to be done every morning.
In all of them, you’ll start by lying flat on your back with your arms at your sides.

Leg abduction and adduction

Slide one leg out to the side, keeping the other leg straight. Then slide the leg
back to its starting position. Repeat 5 times with each leg.

Hip internal and external rotation

With your feet about hip-distance apart, gently roll your knees toward each
other, and then roll them outward. Repeat 5 times.

Heel slide

With your feet about hip-distance apart, gently bend one knee and slide your
heel along the bed up toward your buttock. Bend your knee as far as possible and
hold for 3 seconds. Then gently slide your heel back to the starting position. Repeat
5 times with each leg.

Ankle pumps

Gently “pump” both ankles up and down, so that your toes point first up and in
toward you, then forward and away from you. Repeat 5 times.

Shoulder flexion

Lift one arm up until it is perpendicular to the bed, keeping your elbow straight.
Lower your arm back down to your side. Repeat 5 times with each arm.

Elbow flexion and extension

Lift your right hand up and bend your right elbow as far as you comfortably can.
Hold for 3 seconds, and then straighten your elbow. Repeat 5 times with each arm.

Shoulder blade squeeze

Gently pinch your shoulder blades together. Hold for 5 seconds, and then relax.



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