İhsan ErenKnee-to-chest stretch
Lie on your back in bed. Hold one knee with both hands and slowly pull it towards your chest until you feel a gentle stretch in your lower back. Do not hold your breath. Switch legs halfway through.
15 seconds on each side1 / 9
ReadyKnee-to-chest stretch
Lie on your back in bed. Pull one knee towards your chest with both hands; switch legs halfway through.
Bridge
Knees bent, feet flat on the bed. Slowly lift your hips, then lower them.
Cat–camel
On your hands and knees. Slowly round your back, then let it dip.
Sit-to-stand from a chair
Lean slightly forward and stand up, then sit back down with control.
Standing back extension
Hands on your lower back. Push your hips slightly forward and lean back as far as is comfortable.
Shoulder blade squeeze
Without lifting your shoulders, draw your shoulder blades back and down towards each other.
Neck rotation
Slowly turn your head to the right, then to the left.
Heel raises holding the counter
Hold on lightly to something. Rise up onto your toes, then lower slowly.
Standing on one leg
Holding on, lift one foot; switch feet halfway through.
30
About 5 minutes in total, with 5 seconds to get ready before each exercise.
Get ready
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The screen is set to stay on while the routine is running (if your browser supports it). A sound plays at the start of each exercise and, for exercises done on both sides, halfway through.
Doing it safely
Move slowly, within a range that feels comfortable. The aim is not to push yourself but to wake your body up.
- When getting out of bed, roll onto your side and sit up first, wait a few seconds, then stand up.
- For the standing exercises, stay close to a counter or a sturdy chair.
- If an exercise clearly makes your pain worse, skip it.
- Stop if you feel dizzy or have chest pain or shortness of breath.
- If you have been diagnosed with osteoporosis, check with your physiotherapist before doing exercises that involve bending forward (knee-to-chest stretch, cat–camel).
Exercises in the routine
Nine exercises, step by step
You can also do them without the timer. The order is arranged so that you start in bed and finish on your feet.
Bridge
Lie on your back with your knees bent and feet flat on the bed. Squeeze your buttocks and slowly lift your hips, hold for 2–3 seconds, then lower them. Stay at a comfortable height without arching your lower back too much.
30 secondsCat–camel
Get onto your hands and knees. As you breathe out, round your back up like a cat; as you breathe in, let your lower back dip gently and lift your head. Move slowly, within a comfortable range.
30 secondsSit-to-stand from a chair
Sit towards the front of a sturdy chair with your feet flat on the floor. Lean slightly forward and stand up, straighten up fully, then sit back down with control. Use your hands for support if you need to.
30 secondsStanding back extension
Stand with your feet shoulder-width apart and place your hands on your lower back. Gently push your hips forward and lean your upper body back as far as is comfortable, then return to upright. Go slowly so that you do not feel dizzy.
30 secondsShoulder blade squeeze
Stand up straight. Without lifting your shoulders towards your ears, draw your shoulder blades back and slightly down towards each other. Hold for 3 seconds, then relax.
30 secondsNeck rotation
Keep your shoulders still. Slowly turn your head to the right, pause briefly at the furthest comfortable point, then turn to the left. If you feel dizzy, slow down or stop.
30 secondsHeel raises holding the counter
Hold on lightly to the kitchen counter or the back of a sturdy chair. Rise up onto your toes, pause for a moment, then lower slowly. This warms up your calf muscles and helps your balance.
30 secondsStanding on one leg
Stand upright in front of the counter, holding on lightly with one or both hands. Lift one foot off the floor and keep your balance; switch feet halfway through. As it gets easier, hold on with one hand, then with just your fingertips.
15 seconds on each sideVideo
Morning movement videos
From the YouTube channel of US physical therapists Bob Schrupp and Brad Heineck.
2–3 minute wake-up and posture routine
A short morning routine that opens up your shoulders and back with the help of a towel or stick.
5 minutes of stretching every day
A short stretching programme designed as a 30-day habit, which you can do every day.
Frequently asked questions
Should I exercise in the morning or in the evening?
There is no single best time for everyone. The best time is the one you can stick to regularly. A short morning routine makes it easier to start your day moving; if you prefer to exercise in the evening, that works too.
Can I do it every day?
Yes. The exercises in this routine are gentle and controlled, so you can do them every day. Do them within a range that feels comfortable. If an exercise clearly makes your pain worse, skip it.
I wake up very stiff in the morning. Is this normal?
Brief stiffness after waking up is common, especially with osteoarthritis, and it eases as you move. If the stiffness lasts longer than half an hour, if your joints are swollen and red, or if pain wakes you at night, see a doctor to check for an inflammatory rheumatic disease.
Can this routine replace regular exercise?
No, this routine is a habit for warming up and getting moving. The World Health Organization recommends that adults do 150–300 minutes of moderate-intensity activity a week, plus muscle-strengthening activities on at least 2 days. For details, see the “How much activity is enough?” page.
Sources
- Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451-1462.