5 exercises you can do in bed to get ready for your day

You can do this set of exercises in bed to help reduce stiffness and put you in the mood for the kind of physically active day that will help you control your diabetes.

It's no fun getting out of bed only to be greeted by a chorus of complaining joints. Here's a set of gentle stretches and muscle-toning exercises you can do while you're still lying in bed.

• Start with just a few repetitions of each exercise and build up to the recommended number.

• Lie on your back.
• Raise your left knee and wrap both hands around the front of it. Gently pull your knee towards your chest and then return to the starting position.
• Repeat two to four more times. Then switch sides.

This stretches your lower back and the backs of your legs.

• Lie face down with your palms on the bed near your shoulders.
• Keeping your hips against the bed, push down to raise your head and chest.
• Exhale as you push, and stop when your elbows form a right angle.
• Hold for five to 10 seconds. Exhale as you lower yourself to the starting position. Repeat three to five more times.

This stretches the muscles in your abdomen, chest and lower back.

• Lie on your left side.
• Move your right leg behind you and reach back with your right hand to grasp the top of your right foot or ankle just behind the toes.
• Arch your back slightly and hold for five to 10 seconds.
• Repeat two to four more times. Switch to lying on your right side and repeat.

This stretches the tops of your thighs and the groin.

• Lie on your back with your knees bent and your feet flat on the bed.
• Lean your head forward slightly and reach until your fingers touch your knees.
• Hold for five seconds, and return to the starting position. Repeat nine more times.

This strengthens your stomach muscles.

• Lie on your back in bed with your feet flat against the footboard (or turn around and place your feet against the headboard).
• Press against the board with your toes, hold for five seconds and release. Repeat nine more times.

This strengthens your calf muscles and ankles.

These five gentle exercises can help reduce stiffness and prepare you to be physically active all day, an essential habit in the battle against diabetes.