Watch the Video
Coach CC Matthews demonstrates six gentle morning movements before getting out of bed.
The video discusses morning dizziness and blood pressure. The website version keeps the routine in general fitness scope. Persistent or sudden dizziness should be discussed with an appropriate healthcare professional.
Section 1: Move Your Ankles
Ankle Pumps
- remain lying comfortably
- point the toes away
- then bring them back toward you
- move slowly through a comfortable range
- keep breathing
This is a simple way to start moving the ankles and calf muscles after a night of being still.
Section 2: Gentle Knee-to-Chest
Gentle Hip and Low-Back Stretch
- bring one knee toward the chest only as far as comfortable
- hold for a breath
- lower and switch sides
- or draw both knees toward the chest
- skip this if it creates pain or pinching
Section 3: Full-Body Reach
Full-Body Reach
- reach the arms overhead if comfortable
- stretch through the legs
- take a slow breath
- relax
- keep the range smaller if shoulders or back feel restricted
Section 4: Small Bridge
Small Glute Bridge
- bend the knees
- place the feet on the mattress
- gently tighten the backside
- lift the hips only a small amount
- lower slowly
- stop if it bothers the back, hips, or hamstrings
This gives the hip and leg muscles a little work before you stand.
Section 5: Roll to Your Side
Roll to Your Side Before Sitting Up
- roll onto your side
- let the legs move toward the edge of the bed
- use your arms to help press your upper body upright
- avoid rushing straight from lying flat to standing
This can feel easier and more controlled than trying to sit straight up from your back.
Section 6: Pause Before Standing
Sit on the Edge of the Bed Before You Stand
After you sit up, take a short moment before standing. Put both feet on the floor, breathe normally, and make sure you feel steady.
Coach CC demonstrates a slower pause in the video. The exact amount of time is less important than not rushing if you feel lightheaded or unsteady.
Optional Note: Hydration
Starting the day hydrated can be helpful for many people. If you keep water at the bedside and enjoy a drink before getting up, taking a few sips in the morning is reasonable. People with fluid restrictions, heart failure, kidney disease, or another condition that affects fluid intake should follow clinician guidance.
What to Do If You Feel Dizzy When Standing
Occasional brief lightheadedness can happen for many reasons, but repeated, sudden, or severe dizziness should not be treated as a fitness problem. Medications, dehydration, blood pressure changes, illness, vision changes, and other medical issues can all play a role.
- sit back down if you feel unsteady
- take a breath
- do not keep walking until you feel steady
- seek appropriate medical guidance for repeated episodes
- sudden severe dizziness, fainting, new weakness, chest pain, or other acute symptoms need prompt medical attention
A Simple Morning Sequence
- Ankle pumps
- Gentle knee-to-chest
- Full-body reach
- Small glute bridge
- Roll to your side and sit up
- Pause and make sure you feel steady before standing
You do not need to force every movement or complete a fixed number of repetitions. The goal is a calm transition from lying down to moving around.
Everyday-Life Connection
Morning mobility is less about turning your bed into a workout and more about giving your body a few quiet moments before the day begins. A little ankle, hip, and leg movement can make the transition from sleeping to standing feel less abrupt and gives you a chance to notice how your body feels before you start walking.