ARTICLES / General /A Job With Many Benefits /
Other ArticlesBy Kathy Glenn, Janet Hennard and Jayne Shale
Wake up. Get up. Many of us start our day with
those simple tasks, not giving it much thought. But
almost 28 percent of Americans over 65 report having
difficulty getting out of bed. While Americans are
living longer and expecting a better quality of life
than their predecessors, the ability to get out of
bed ─ with safety and confidence ─ has a profound
effect on whether you are able to live those
expectations.
Fear of falling can make older adults so cautious
that they often opt to stay in bed or on the couch.
And no wonder they’re afraid: The Centers for
Disease Control and Prevention reports that each
year, 360,000–480,000 older adults sustain
fall-related fractures.1 In 2007, 18,000 older
adults died from injuries related to unintentional
falls; in 2008, 2.1 million older adults were
treated in emergency departments for nonfatal
injuries from falls, and more than 559,000 of those
patients were hospitalized.2
But staying in bed has its own side effects,
including blood clots, muscle weakness, bed sores,
decreased balance, dizziness with movement, feelings
of nausea, and depression. And the more hours in
bed, the worse these conditions become, until
getting out of bed seems hopeless, if not downright
scary!
What happens during the night that makes getting
out of bed difficult for so many of us? Sabrina
Castaneda, M.S., MOT, OTR, E-RYT-500, an
occupational therapist in Dallas, Texas who promotes
active aging, explains, “As we sleep, muscles often
get tight and stiff and ligaments can lose some
elasticity. And the synovial fluid that lubricates
the joints can become a little thicker, especially
in the older population or those who are inactive.”
So how do we transition from stiffness to moving
freely? “It’s so important to get the body moving
and if possible, out of bed,” says Castaneda, who
incorporates yoga into all occupational therapy
sessions. A gentle yoga routine before and after
rising each day is a perfect way to accomplish this.
Yoga Routine in Bed
Rising from a lying to sitting position requires
strength in the core abdominal muscles and the hip
flexors These yoga exercises, practiced while still
lying down, will help to lengthen and strengthen
those muscles. Remember to breathe deeply through
the nostrils during each exercise.
Simple stretches. Start with a deep inhale
and slow exhale. Stretch your whole body,
extending your legs down to the end of the bed
and your arms up over your head if possible.
Alternately point and flex each foot.
Heel slides. Lying on your back with the
legs down, slowly slide one heel towards the
buttock, then slide back to straight. Switch
legs. Repeat up to 10 slides on each leg, all
the while keeping your belly button pulled
toward your spine.
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