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Before You Get Out of Bed 60 Second Joint Reset

Before You Get Out of Bed: The 60‑Second Joint Reset Description Before your feet touch the floor, try this gentle 60‑second routine you can do under the covers. It may help loosen stiff ankles, knees, and hips—and steady your balance for safer first steps. Stay to the end for a 20‑second cue that helps your knees track better when you stand. In this calm, step‑by‑step session we’ll breathe, wake the ankles, glide the knees, lightly engage the hips, and use an easy side‑roll to sit up without that head‑rush feeling. Then we’ll plant the “foot triangle” and stand smoothly—nose over toes, knees over middle toes. No equipment needed. Great for adults 55+ in the USA, UK, and Europe. If you have specific conditions, surgery, or dizziness, please move gently and speak with your healthcare professional for personal advice. Chapters (Timestamps) 00:00 The dawn hook—why your first step matters 00:14 Why mornings feel stiff after 55 01:05 Calm breath + ankle pumps under the duvet 02:05 Toe circles to wake calves and shins 02:45 Heel slides to remind knees how to glide 03:35 Tiny pelvic tucks for a friendlier lower back 04:15 Mini hip lift to “turn on” hips (not a big bridge) 04:55 Gentle pillow squeeze between knees 05:30 Knee “wipers” side to side 05:55 Toe curls and spreads—wake the feet 06:25 Side‑roll to sit up without head‑rush 07:05 Edge‑of‑bed check‑in + light foot moves 07:35 Foot triangle + nose‑over‑toes stand 08:25 Knee‑friendly cue most people miss 09:05 First steps, posture, and house shoes that help 09:45 Kitchen “test track” + 2–3 slow calf raises 10:20 Quick extras: warm sip (150 ml/5 oz) and posture 10:55 7‑day challenge + safety reminders 11:30 Outro and next steps Disclaimer This video is educational and not medical advice. It may help many people feel better, but it is not a diagnosis or treatment. If you have pain, dizziness, recent surgery, or health conditions, stop and speak with your healthcare professional for guidance tailored to you. Hashtags #SeniorHealth, #HealthyAging, #JointPain, #MorningRoutine, #Mobility, #BalanceTraining, #ArthritisRelief, #SeniorFitness, #Over60Fitness, #SafeAtHome, #BobandBrad, #SilverSneakers, #SeniorFitnessWithMeredith, #JennyMcClendon, #HASfit, #ElderGym, #MoreLifeHealth, #MayoClinic, #ClevelandClinic, #NHS Keywords before you get out of bed, 60 second joint reset, morning stiffness relief, gentle morning routine, senior mobility, balance exercises for seniors, ankle pumps in bed, knee pain after 60, hip warm up in bed, side roll to sit, foot tripod cue, knees over toes cue, safer first steps, no equipment exercises at home, senior fitness routine, over 55 mobility, over 60 exercise, arthritis morning routine, fall prevention tips, daily joint care, Bob and Brad, SilverSneakers, Senior Fitness with Meredith, Jenny McClendon, HASfit seniors, ElderGym, More Life Health Seniors, Mayo Clinic, Cleveland Clinic, NHS, Harvard Health, Healthline, Ask Doctor Jo, AARP