The document provides instructions for gentle wake up exercises called "Straighten Up-Bed Backs" that can be done lying in bed in about 3 minutes. The exercises include pulsing different body parts into the mattress, bringing palms together overhead, rotating arms and legs inward and outward, circling hands and feet, twisting from side to side while touching opposite shoulders, arching and flattening the lower back during deep belly breathing, and briefly wiggling the whole body and face. The exercises are meant to loosen up the back and body in a fun, short routine before starting the day.

1. Straighten Up-Bed Backs Gentle Wake Up Exercises for Your Back and Body Presented By Ron Kirk D.C.

2. Introduction Straighten Up Bed Backs are a great way to loosen up and get ready for an active day! The gentle exercises are fun, short and easy to perform in about 3 minutes To make sure the exercises are right for you, check with your health care practitioner or health coach before beginning Bed Backs, especially if you have spinal disabilities or heart conditions. If any activity hurts stop doing it right away.

3. Backs Lying on your bed on your back – arms out to the side, elbows bent at 90 degrees arms pointing up. Gently press your head, back, arms and legs into the mattress in 5 easy pulses of 1-2 seconds each. 15 seconds. Relax.

4. Ceilings Bring your palms together moving your fingers tips towards the ceiling as far you can 5 times in gentle pulses of 1-2 seconds. 15 seconds. Relax.

5. Ins and Outs Lying on your back rotate your arms, hands, legs and feet inwardly and then outwardly 5 times to each side. Arms and legs may be done at the same time or separately (15 seconds). Relax.

6. Helicopters Lying on your back arms at your sides - circle your hands and feet inwardly 5 times and outwardly 5 times (15 seconds). Relax

7. Twists Lying on your back bend your knees to a 45 degree angle with your feet flat on the bed. Looking left touch your right hand to your left shoulder while gently rolling both your knees to the right. Alternate sides 5 times each (30 seconds).

8. Belly Breathing As a warm up lying on your back with knees bent and feet flat, slowly arch your low back and then flatten your low back into the bed 3 times (15 seconds) Next with flattened low back, slowly breathe in deeply. (Imagine filling your belly with air.) Then slowly breathe out completely, bringing your belly button to your spine. Repeat 10 times. (70 seconds)

9. Wiggles Lying on your back gently wiggle your whole body (10 seconds). Then wiggle your whole face (5 seconds). Relax.

10. After your Bed Backs warm-up/wake-up, greet the day refreshed and ready to go! Have a great day!