Bed Exercises

Don’t jump out of bed! Take some time to wake up your muscles from head to toe.

• ^{Pelvis/Back: While still laying down tilt your pelvis up and back 10 times.}
• ^{Buttocks/Back: With feet flat on the mattress scoot your feet as close to your rear as possible. Slowly lift your buttocks up while your shoulders are still on the bed, squeeze your buttocks and hold the bridge for the count of 5. Slowly lower and repeat 3 times.}
• ^{Legs/Back: Bending at the knee, one leg at a time, hug each leg to your chest 10 times.}
• ^{Legs/Sciatica: Raise one leg straight in the air, flex and point your ankle 10 times, then circle the ankle 3 times in each way. Repeat on the other side.}
• ^{Waist/Back: Bend your knees, feet flat on the mattress. Keep your back flat on the mattress. Slowly lower your knees to the right and to the left feeling the stretch in your lower back. Repeat 10 times per side.}
• ^{Back: Hold the top of your mattress with your fingers and stretch your toes to the bottom of the mattress.}

Now swing your legs to the side of the bed:

• ^{Shrug your shoulders up and down 5 times}
• ^{Lift your feet off the floor at the knee 5 times.}
• ^{Slowly lower your head to your chest, back to center and slowly up to the ceiling. Slowly bend neck ear to shoulder. Look over one shoulder, then the other. Repeat each 3 times.}

Now stand up!

• ^{Take a deep breath in, raising your arms over your head. Exhale and stretch to touch your toes. Repeat 3 times.}

Make Your Bed!

It might seem a trivial message BUT some folks leave the bed a mess all day and it literally messes up their whole day. Keep your house in order and your life will follow!

Wake up your Face

After you brush your teeth (Coming soon: a periodontist daughter teaches you how.)
Apply some cleansing cream with a fresh clean scent. NO soap – it will dry your skin. Like my great grandmother before me I love Noxema for its fresh tingle. Find one that is right for you.

^{Rinse your face in very cold water at least 10 times. While your face is still moist apply your favorite moisturizer gently and be sure to include your neck and décolletage. That’s the part between your neck and your chest around your collarbone}.

Wake up your Metabolism

Hydrate, hydrate, hydrate! Yes, before coffee or tea. Heat some water in a mug, add a squeeze of fresh lemon juice and sip. Why? Here are just a few reasons why this morning habit may just change your life…

These habits and more will help you and your body to start the day off right.

We’ll continue to add these tips – many from sources like the Cleveland Clinic, Kaiser Permanente, Healthwise, Mayo Clinic and other top tier health and wellness resources.

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