Morning Stretch Routine for Stroke Survivors
This morning stretch routine will be great to get your body moving for a busy day after sleeping. Be sure to breathe throughout and stop if something feels uncomfortable.
Full body stretch (00:19-01:19)
Laying on the bed you will stretch your arms above your head and point your feet out, flexing your feet up and down as needed. Hold for 1 minute.
Full body twist (01:20-03:21)
Laying on your back with your feet on the bed, move your legs to one side while turning your head to the other side. Hold for 30 seconds, then move your legs and head to the opposite sides and repeat.
Knees to chest (03:22-04:07)
Laying on your back, bring your knees to your chest and lift your head up to your chest. Hold for 30 seconds.
Touch toes (04:15-05:10)
Sitting up slowly, lean forward to bring your arms to your lower legs, or if you can, your toes. Hold for 30 seconds.
Neck flexion (05:21-07:40)
In a sitting position either on the edge of the bed or in the middle of the bed (if you want a challenge), bring your right ear to meet your right shoulder. Hold for 30 seconds, using your right hand to pull your head a little further if you would like a deeper stretch. Repeat on the left side for 30 seconds. Once completed, move your head up and down in a slow nodding motion for 30 seconds.
Shoulder rolls (07:41-08:58)
Still sitting up, roll your shoulders forward for 30 seconds then roll your shoulders backwards for 30 seconds.
Wrist rolls (09:51-10:10)
With your hands clasped together, move your wrists clockwise for 30 seconds, then counterclockwise for 30 seconds. Try not move your elbows too much, just focus on the wrists. If needed, try resting your elbows on a table or lap to prevent them from moving.
Deep breaths (10:11-10:54)
To end, breathe in through your nose and out through your mouth for five slow and deep breaths.