6-Minute Bed Routine to Restore Balance After 65, Expert Says

Maintaining balance is crucial for preventing falls, the leading cause of injury for seniors, and preserving an independent lifestyle. As individuals age, muscle mass and bone density naturally decline, making balance exercises increasingly essential. Doug Bertram, M.S., L.Ac., MTCM, Founder & CEO of orthopedic wellness franchise Structural Elements, has developed a six-minute bed routine designed to restore full-body balance for those over 65.

Bertram explains that routines can grow overly predictable with age, hindering resilience. “We golf nine holes every Wednesday at 11 am with Larry and have a cup of clam chowder afterward. Our routines become predictable, and the body adapts to doing the same things over and over. But it’s new challenges that retain us resilient,” he said. He notes that activities like pickleball, which incorporate lateral movement and rotation, can be beneficial in counteracting this tendency.

A common habit that exacerbates balance issues is looking down while walking, stemming from a fear of tripping. “Once the head goes down, our center of mass falls forward. To counter this people widen their stance and externally rotate the feet (duck feet). Now we are using our big muscles, our prime movers, in a postural role,” Bertram added.

The following exercises, designed to improve balance, flexibility, and promote relaxation, can be performed while lying in bed. Bertram emphasizes that regular practice can enhance overall well-being.

Windshield Wipers

Lie flat on your back with arms extended to the sides in a “T” shape, palms facing down. Lift knees so hips and knees are bent at 90 degrees. Press the lower back into the mattress and engage the core. Slowly lower knees to the left side, keeping shoulders pressed into the mattress. Hold briefly, then return to center and lower knees to the right. Perform for one minute.

Single Knee to Chest

Lie flat on your back with legs extended. Bring one knee towards the chest, holding it with both hands. Hold for a moment before releasing and alternating knees. Continue for one minute. Bertram notes this exercise helps stretch the lower back and improve hip flexibility.

Knee to Chest Hold

After alternating single knee-to-chest movements, hold each knee to the chest for 30 seconds, maintaining a relaxed position. Follow by performing foot circles for 15 seconds in each direction for each leg.

Chin Tucks with Arm Position

Lie flat on the mattress with arms outstretched to the sides, palms facing up. Tuck the chin towards the chest with each inhale and release on the exhale. Perform for one minute. Bertram explains this exercise lengthens the spine and promotes proper head alignment.

Chin Tucks with Clenching Fists

Continue performing chin tucks, but add clenching fists with each inhale, releasing both chin and fists on the exhale. Perform for one minute.

Full-Body Tension Chin Tucks

Tuck the chin, clench fists, and flex feet towards the knees with each inhale, releasing on the exhale. Perform for one minute. Bertram says this combination releases tension in the low back, aligns the pelvis, and enhances body awareness.