Transcript Bed Backs - Straightenupamerica.org

Straighten Up-Bed
Backs
Gentle Wake Up Exercises for
Your Back and Body
Introduction
• Straighten Up Bed Backs are a great way to start your day!
• The gentle spinal warm-up, wake-up exercises are short and
easy; completed in about 3 minutes. You may perform Bed
Backs on a mattress or a floor mat.
• To make sure that the exercises are right for you, check
with your health care provider or health coach before
beginning Bed Backs, especially if you have spinal disabilities
or a heart condition.
• If any activity hurts, stop doing it right away and
consult your health care provider. Only do what feels
comfortable and pain-free. Adapt exercises to fit your
comfort level.
Straighten Up-Bed Backs Overview
Seven gentle wake-up activities:
1. Backs
2. Ceilings
3. Ins and Outs
4. Helicopters
5. Twists
6. Belly Breathing
7. Wiggles
Backs
• Lying on your back – head
level, arms out to the side,
elbows bent at 90 degrees,
fingers pointing up.
• Gently press your head,
back, arms and legs into the
mattress in 5 easy pulses of
1-2 seconds each. (15
seconds) Do not force the
movement. If straight leg
position causes you
discomfort, you may bend
your knees.
• Relax with hands down.
Child Version
Ceilings
• Bring your palms together
moving your fingers tips
and arms towards the
ceiling as far as you can, 5
times in gentle pulses of 12 seconds. (15 seconds)
Feel free to bend your
knees if you feel low back
discomfort. You may also
alternate left and right
hand reaches.
• Then bring your hands
down and relax.
Child Version
Alternate Version
Ins and Outs
• Lying on your back,
gently rotate your
arms, hands, legs and
feet inwardly and
then outwardly 5
times to each side.
Arms and legs may
be done at the same
time or separately.
(15 seconds) For
comfort keep your
neck relaxed in a
neutral position.
• Relax.
Child Version
Helicopters
• Lying on your back,
heels relaxed and
down, arms at your
sides, palms up circle your hands
and feet inwardly
5 times and
outwardly 5 times.
(15 seconds)
• Relax
Youth Version
•
•
•
•
•
Twists
(Consult with your health care
provider before performing, if you
have low back pain or lumbar disc
problems.)
Make sure you stay toward the
middle of your bed, not on the edge
where you could fall off.
Lying on your back, bend your knees
to a 45 degree angle with your feet
flat.
Looking left, gently touch your right
hand to your left shoulder while
slowly gently rolling both your knees
to the right 45 degrees. (Only do
what feels comfortable not painful.
For stability both arms may be
kept open out to the sides.)
Alternate sides 5 times each. (30
seconds)
Alternate Version
Belly Breathing
•
•
•
As a warm up lying on your
back with knees bent and feet
flat, slowly arch your low back
and then flatten your low
back into the bed 3 times. (15
seconds) If this procedure
produces low back pain
discontinue the exercise.
Next with flattened low back,
slowly breathe in deeply.
(Imagine filling your whole
abdomen with air.)
Then slowly breathe out
completely, tightening your
abdomen and bringing your
belly button to your spine.
Repeat 10 times. (70 seconds)
• Lying on your back
gently wiggle your
whole body. (10
seconds)
• Make wiggly funny
faces. (5 seconds)
• Relax. If time
permits you may
also gently tap
your face, head,
neck, torso and
limbs with your
finger tips .
• If you wish the
entire series of
exercises could be
repeated.
Wiggles
After your Bed Backs warmup/wake-up, greet the day
refreshed and ready to go!
Have a great day!