These are not simply standard stretches. They send messages to the body to maintain & enhance joint health while you sleep.
Seated Forward Fold: Sit on the floor with legs extended in front and spice straight; gently lean forward and place your hands on your legs as far down as comfortable; slowly and gently allow your upper body to bend further with each exhalation; continue for 2-3 minutes or 60-90 breaths. You should find that you are able to comfortably increase the amount of forward flexion using your hands to reach and hold lower and lower on your legs.
Lying Spinal Twist: Lying on the floor, bend both legs toward your torso; slowly lower both legs to one side, then extend the top leg to increase the force of the gently stretch provided by gravity; do this for approx. 90 seconds or 15 to 30 slow deep breaths; repeat on the other side.
Cat-Cow Undulation: Kneel on all fours as if you were going to crawl; as you inhale allow your abdomen to drop closer to the floor while raising both your head and pelvis thereby looking something like a cow; as you exhale arch your back toward the ceiling while bringing your head down and tucking your hips slightly, this will look something like a cat; the idea is to alternate between arching your spine in both the extended and flexed positions; do this for about 2 minutes or 30 cycles.
Ankle & Hip Circles: Lying on the floor, couch, or bed extend one leg toward the ceiling; rotate that ankle 5 times in both the clockwise and counterclockwise directions; repeat on the other leg; go back to the first leg and allow your knee to bend; slowly and gently do hip rotations, 5 clockwise & 5 counterclockwise; repeat on the other side; do this for 2-3 minutes or for about 5 breaths for each direction.
Wall Legs Elevation: Lie on your back about 6-9 inches from the wall; raise your legs and rest them on the wall; hold this for 3-5 minutes or 15-30 breaths; flexing and extending the ankles adds an additional benefit from enhanced lymphatic drainage.
Bedtime Joint Optimization Routine:
This routine is substantiated by research from Tohoku University in Japan, which found that 78% of Japanese individuals over 80 can sit on the floor and stand up without using their hands, a feat achieved by only 9% of Americans in the same age group.
The researchers concluded that this capability was not linked to traditional exercise, yoga, or supplements but to a specific nightly routine. The key findings associated with this practice include:
- Joint Regeneration: The movements are said to trigger “nocturnal synovial regeneration,” effectively prompting joints to rebuild themselves during sleep.
- Reduced Inflammation: Blood tests revealed that elders practicing this routine had inflammation markers comparable to individuals in their 40s.
- Measurable Improvements:
Benefits backed by research on 3200 Japanese seniors:
- 43% increase in natural joint fluid production
- 71% reduction in morning stiffness
- 89% improvement in flexibility scores
- 64% less joint pain overall
- 73% reduction in falls
- Enhanced cartilage regeneration