Wakey Wakey ... Urgh

Yoga teacher Margaret Graham describes a simple, effective exercise routine you can do in bed.

How do you feel when you wake up in the morning?

The other day I was very gratified to have a long-felt, but somewhat embarrassing belief confirmed. ‘The average, healthy, well-adjusted adult gets up at 7.30 in the morning feeling just plain awful.” (Jean Kerr). I always thought that jumping out of bed full of the joys of Spring was unnatural! There is the odd exception, but mostly the pull of my snug bed is hard to shake off. As a yoga teacher I’m sorry to admit it, but I just can’t get up in the morning.

How much more so if the day that’s dawning may be yet another of chronic pain. Even if you are willing to be up and about, caution may hold you back. “How will it be today?”

Many pain sufferers have told me they can wake up feeling afraid to move. Stiffness is another problem. In fact many say that getting up in the morning requires the greatest effort of the day. If this sounds familiar, you may like to try the following.

WAKE UP ROUTINE

This routine is done on waking and while still covered by your bedclothes. It has been tried and welcomed by students in my modified yoga classes. Ages range from 30 to 100 years and conditions include multiple sclerosis, arthritis and osteoporosis. Barbara, for example, says that this breathing and stretch, done before even setting a foot out of bed, limbers her up and gives a helpful, more positive start to the day.

WHAT DOES IT DO?

Action breaths rouse the body and mind and prepare you for action.

Gentle stretches move all the main joints of the body, and are done slowly and smoothly so that you have plenty of time to judge how far to go, to make a little effort but not to strain. (Check with your doctor or physiotherapist if you think any of these movements may not be suitable for you.)

Tuning in this way makes you aware of how you are feeling physically and emotionally. Something you may not really want to know! Remember not to be harsh with or criticise yourself. Accept that this is me, at this moment – this is the material I have to work with today. Be kind to yourself and keep your mind open to the possibility of change.

Mind power – if you want to do the whole sequence but some part of you can’t, or you can only do part of a movement (for example someone with a ‘frozen shoulder’ only able to lift the arm a little), don’t force it but use visualisation instead: close your eyes and do or complete the movement ‘in your head’. Sounds crazy, but it has been found to be beneficial.

Moving the eyes first (another strange thing) helps prepare the body to move. Keeping warm and doing the stretches under the bedclothes feels like a cheat, but it isn’t – it helps. Just make sure covers are loose enough not to restrict movement. If you find the breathing instructions too much to think of at such an early hour, just concentrate on the movements and let the breath flow freely.

HOW LONG DOES IT TAKE?

About 10 minutes. However, if you are short of time you could do the eyes, action breaths and the movements that are most helpful to you. If you have time for nothing else, just doing the breathing will help you get going.

HOW MANY REPETITIONS OF EACH MOVEMENT?

2 or 3 times, see how you feel. Work both sides of the body equally.

WHAT IF INSTRUCTIONS / SPECS / HELPFUL PERSON ARE NOT TO HAND?

No excuses! (I’ve used them all myself.) Just remember …

Move your eyes
Breath slowly and deeply
Stretch each part of the body slowly from the toes up – don’t worry too much if the movements are in a different order.

ON OPENING THE EYES TO ANOTHER DAY

EYES

Keeping your head completely still but blinking whenever you need:

Slowly look up and down, to left and to right several times.
Smoothly roll the eyes in both directions.

POSITION

Position yourself comfortably on your back, knees bent if preferred. However many pillows you have, your chin should not poke upwards, crunching the back of your neck. Instead feel the back of your neck long, chin slightly in towards the throat.

BREATHING

Yawn widely and or sigh several times.
Let your breath settle and ‘tune in’ to it.

Action breaths (x 3 or 6):

Rest your hands just above your waist.
Breathe IN slowly and smoothly through the nose, feeling your body expanding under your hands.
Breathe OUT slowly (through your mouth if preferred), flattening your tummy as you do so.
Let the breath ‘sneak’ back in through the nose.

Picture the energy of your next breath flowing down to your fingers. Wriggle your fingers. The following breath flows down to your toes. Wriggle your toes.

HEAD AND NECK

Lie with knees bent or straight, as desired.

Check that the back of the neck is still long. Think ‘Allow my neck to be free.’
Gently roll your head from side to side.

HANDS

Wriggle the fingers.
Clench hands into fists, then stretch the fingers wide.

ARMS

Roll your arms palms up, then palms down.
Rest palms facing in to your sides, then roll them to face away.

FEET

Wriggle your toes.
Point toes
Push into heels

KNEE BENDS

Lie with legs straight.

Bend one knee by slowly sliding the heel up towards your bottom.
Straighten the leg by sliding your foot back along the bed.
Repeat 3 times, then with the other leg.

PELVIC TILTS

Lie with knees bent, feet apart and fairly close to your buttocks.

Breathing OUT clench your buttocks and flatten your tummy, pressing the small of your back into the bed. (If you like to do pelvic floor exercises tighten this area too.)
Breathing IN relax the abdomen and buttocks (and pelvic floor).

SPINE - ‘Bridge’ (optional)

Feet and knees are hip width apart. Keep your chin tucked in.

Slowly raise your bottom and middle off the bed, (tightening the pelvic floor if wished). Don’t aim to go too high.
Lower your back, then bottom gradually down again. Flattening the tummy muscles as you do so will help.

A GENTLE TWIST

Knees still bent, but feet and knees stay together now:

Breathe IN before you move.
Breathing OUT move knees slightly to the right.
Breathing IN return knees to central position.
Breathing OUT move knees slightly to the left. Breathing IN return to centre.
Repeat several times, working both sides equally.

Rest your back into the bed.

ARM STRETCHES

Arms are resting on top of the bedclothes now.

Place fingertips on your shoulders, then straighten arms by your sides. Repeat several times.

SHOULDERS AND ARMS

Hands on chest.

Stretch one arm upwards, fingertips towards the ceiling. Lower hand back onto chest. Repeat with the other arm (‘pulling a rope’).

FINISH

Finish with some slow deep breaths, or use 3 action breaths:

Rest arms by your sides, palms down.
Breathe IN slowly and smoothly as you lift your arms.
Breathe OUT while you slowly lower them to the bed again.

GETTING OUT OF BED

You should now feel energised and ready to start the day. NO, YOU CAN’T GO BACK TO SLEEP! Think about how you’re going to get out of bed instead. I suggest the following motion:

Push back the bedclothes.
Bend both knees.
Rolling smoothly onto your side, let your legs hang over the edge of your bed, and at the same time carefully push your trunk into an upright position.

Once upright, don’t rush. Pause for a moment, letting the breath settle, doing some calming or energising breathing - whatever feels right. Think of something, however small, that you’re looking forward to today.

A drink of cool water is a helpful at this point. You may want to do some more energetic stretches, but generally speaking it’s a good idea to potter about a bit (have your wash, feed the cat etc.) first.

I hope this helps to get your day off to a good start.

ABOUT THE AUTHOR

Margaret Graham is a British Wheel of Yoga teacher. Her students range from teenagers to 106 years. Some are fit and active, some are 'not too bad considering', some have Multiple Sclerosis. Many live with chronic pain. What they all have in common is a desire to keep moving, stretch, relax - and chill out. In this leaflet she describes what yoga is, how it can be helpful to people living with chronic pain and where to learn more.

Margaret Graham is contributes regularly to Pain Concern’s Pain Matters magazine. She is author of Keep Moving, Keep Young (Conker Productions). You can order it from Pain Concern. It costs £9.50, including postage. Cheques should be made out to ‘Pain Concern’.

Yours in Yoga © Margaret Graham