How to Sit on the Edge of the Bed and Move Your Shoulders Before Standing Up

Overnight, many people stay in one position for hours. Joints can feel stiff after stillness, and some people with shoulder pain notice it most on waking.

Sleep position may play a part. One review reported that 67% of people with one-sided shoulder pain slept on the painful side [R29]. Researchers do not know whether that causes the pain, so treat it as an association only.

For the bigger picture, read Rounded Shoulders: What Exercise Can and Cannot Do (An Honest Guide). Related reading: Does Bad Posture Cause Pain? What the Research Actually Says and What Does Your Shoulder Blade Actually Do When You Sit, Reach and Lift?.

• Small moves count. The WHO advises adults 65 and over to include activity that builds balance and strength on at least three days a week, and says every move counts [R07].
• Position is worth testing. Sleep position is linked to pain but not proven to cause it, so it is reasonable to experiment and notice what feels better [R29].

Do these seated on the edge of the bed, with your feet flat on the floor. Move slowly and breathe normally.

1. Seated shoulder rolls. Let your arms hang. Roll both shoulders slowly forward, then backward. Keep the motion small and comfortable.
2. Gentle hug and release. Cross your arms over your chest and give yourself a light hug. Hold briefly, breathe out, and release.
3. Shoulder blade squeeze. Draw your shoulder blades gently down and back, hold for a moment, then relax.
4. Slow stand. Put your hands on the bed or a support. Pause at the edge, then stand up slowly. If you feel dizzy, sit back down and rest.

Sharp pain is a reason to stop.