Moving more and gently stretching every day has a wide range of benefits in later life including better circulation, reduced risk of falls, lower inflammation and pain in arthritis and improved confidence.

This simple routine will get you started to keep your joints supple and mobile.

Remember, take it slowly, stay comfortable as you move and have a chat with your doctor, physician or GP if you have any concerns.

Lie on your bed on your back

  • Stretch your toes away and squeeze them back towards you
  • Turn your feet in circles at the ankle
  • Bend your knees with your feet flat on the bed. Bring one knee in towards you and hold it for a moment. Repeat with the other knee
  • Bring both knees into your chest, rock from side to side, and then draw a circle with your knees in each direction

Sit on the side of your bed with your feet flat on the floor

  • Bring your arms up to shoulder level and push your palms away like a sign to 'stop'
  • Stretch your fingers apart and then make fists 5 times
  • Turn your hands in circles at the wrists
  • Get a squishy ball and squeeze it as hard as you can 3 times in each hand
  • Put a ball under your foot. Roll your foot all over it including under your toes and instep.
  • Repeat with the other foot
  • Turn your head gently to one side. Hold for a breath. Repeat on the other side
  • Look up towards the ceiling keeping your head supported
  • Tuck your chin in and look down
  • Keeping your knees facing forward, turn from your waist in one direction, then in the other. Keep your shoulders relaxed
  • Circle each shoulder forwards, then backwards, with your arms relaxed

Stand up - Ideally without using your hands!

  • Bend your knees. Circle your hips 5 times in each direction
  • Circle each arm forwards and backwards 3 times, keeping your knees a little bent
  • Put your hands on your hips, arch your back and stretch your chest forward
  • Come back to the centre. Stretch sideways to each side
  • Lift your arms up and stretch as tall as you can. If you’re feeling confident in your balance, lift your heels too

You’re warmed up and ready to start your day!

If you would like to print this routine so you can follow along, you can find it on pages 4 - 5 of our Living Well newsletter.

Read our Living Well Newsletter

How CABA can help

We're here whenever you need help, support or information that could help improve your wellbeing. Our services are free for ICAEW members, ACA students and their families.

For advice and information call us on +44 (0) 1788 556 366, email, complete our online form or chat to us online.

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