Wake Up Your Body

Wake Up Your Body with These Easy Stretches

Start your day on the right side of the bed with these feel-good stretches. These eight simple moves can improve your foot, ankle, and hip mobility, decrease knee and lower-back pain, and build lower-leg strength. In addition to benefiting your legs, these stretches lengthen the muscles that help maintain a strong back.
Ease into the moves by starting in bed when you wake up. Then get up and use a sturdy piece of furniture for support to complete the circuit.
Equipment needed: A sturdy piece of furniture such as a chair or dresser and, if desired, ankle weights.

Bridge

Lie on your back; bend knees with feet hip-width apart and palms flat on the bed. Using your gluteal (buttock) muscles, slowly lift hips toward the ceiling.
Curl your spine one vertebra at a time until your shoulders are slightly off the bed. Then slowly lower your hips to the starting position. Exhale as you raise your body; inhale as you lower it.
Perform 5 to 8 times at a comfortable pace.
The benefit: This exercise stretches your back and strengthens your glutes.