5 Bed Exercises That Restore Spine Mobility Faster Than Chiropractic Visits After 60

By Alexa Mellardo

September 16, 2026

Spinal mobility may not be a top priority in your workouts—but it absolutely should be. According to IMPACT Physical Therapy, mobility in the thoracic spine is crucial when it comes to successful shoulder, neck, and back function. If you’re unsure where to begin, we’re here to share several moves to add to your daily routine—and they can be performed in the comfort of your bed.

“When I think about mobility exercises for people over 60, especially exercises they can do in bed, I want them to do two things. I want them to mimic some of the movements we actually need throughout the day, but I also want them to introduce movements that people are usually not doing enough of,” explains Dr. Anna Di, Chiropractor, Corrective Exercise Specialist, and Owner of UNITY Chiropractic Wellness.

You likely spend a good portion of your day moving in a straightforward line. This means your arms, legs, and hips are in front of you, your head begins to jut forward, and you may sit or stand with your back rounded forward.

“Even when we sleep, we may be curled up, hugging a pillow, sleeping with one knee bent, or lying in an uneven position for hours,” Dr. Di adds. “So I like exercises that almost help reset the body, warm up different directions of movement, and remind the body that it should be comfortable moving in more than just one direction.”

Below are five bed exercises that can help strengthen your spinal mobility.

Corkscrew Stretch

“I like this one because it introduces rotation throughout the entire torso. Your head gets a chance to rotate, your arm opens backward so you are stretching the chest, your mid-back rotates, and your lower back gets some rotation as well,” Dr. Di tells us. “That is important because rotation is something many people do not get very much of throughout the day. We spend so much time facing straight ahead that the body can gradually become less comfortable turning.”

1. Begin lying on your side with your knees slightly bent and your arms straight ahead of you—one hand stacked on top of the other.
2. Slowly take your top arm and open it across your body toward your other side.
3. Your chest and head should rotate with your arm.
4. Move as far as it feels comfortable.
5. Return to the start position.
6. Repeat on the other side.

Knees Side To Side With the Arms Open

“This is a simpler way to introduce rotation, especially for someone who does not have very much mobility yet,” Dr. Di points out. “Having the arms out also helps open up the chest, while the knees moving from side to side creates gentle movement through the lower back and pelvis.”

1. Lie flat on your back with bent knees and feet flat on the bed.
2. Allow your arms to rest out to your sides.
3. Keep your knees together and gradually let them fall to one side.
4. Return to the center.
5. Allow them to fall to the other side.
6. Continue to alternate, moving within a comfortable range of motion.

Alternating Single Knee-to-Chest

“This helps introduce movement into the hips and lower back and is a very simple way to get the joints moving after you have been lying still for several hours,” Dr. Di explains.

1. Lie flat on your back with your legs bent or comfortably extended.
2. Bring one knee in toward your chest, using your hands to gently guide it in.
3. Lower.
4. Switch sides.
5. Repeat for several times, almost as if you’re rocking each hip and “warming it up” individually.
6. Progress the movement by bringing one knee in toward your chest, then extending it before repeating.

Knee-To-Chest With the Hip Opening Outward

“This adds another direction of motion. Instead of only moving the hip forward and backward, you are also getting some outward movement,” Dr. Di says. “That can help open up the hips and move the joint through a wider range. I sometimes describe it as helping to lubricate the hip joint because you are actually taking it through movements that it may not otherwise get very often during a normal day.”

1. Lie flat on your back with your legs bent or comfortably extended.
2. Bring one knee in toward your chest, then slowly let it move out toward the side, as if you’re opening up that hip.
3. Return to the center.
4. Lower.
5. Repeat on the other side.

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Pelvic Tilts

“A lot of people spend hours slouched forward, whether they are sitting, standing, walking, or even sleeping curled up. So I like this because it helps people reconnect with their lower abdominal muscles and learn how to control the position of the pelvis and lower back,” Dr. Di says.

1. Begin lying flat on your back with your knees bent and feet flat on the mattress.
2. Gently tighten your lower abs and slightly tilt your pelvis so your lower back moves a bit closer toward the mattress.
3. Hold the position for a moment before releasing.