6 Stretches You Can Do in Bed to Feel Great All Day
A hectic life has become the norm these
days. And it all starts from the moment we get out of bed, launching
right into our busy day. But, taking just a few minutes for yourself
before you race to get into the shower, have breakfast and start plowing
through your to-do-list can be beneficial for both body and mind. Try
these 6 simple stretches before you crawl out from under the covers to
help you set the right tone for the day ahead.
1. Full-Body Stretch
Releases tightness throughout the entire body.
• Here's How:
Inhale, reach your arms over your head, clasping your
fingers together.Flip your palms out toward the wall behind you,
pushing your palms away from you.
• At the same time, stretch your toes away from your arms, keeping your
knees straight.
• Hold the stretch for 5 counts, then exhale and release. Repeat for a
total of three times, releasing tightness throughout the entire body.
2. Figure-Four Stretch
Benefits: This stretch helps lubricate the
hip joints, thighs, and glutes.
• Here's How: Cross your right foot over your left knee, making the
shape of a number 4 with your legs.
• Slowly bend your left knee taking it up towards the ceiling, keeping
the left foot on your mattress, or hugging it towards your chest. Keep
the right knee bent out to the right as you try to maintain this shape.
• Hold the pose for 5 deep breaths then switch sides.
3. Bed-To-Floor Stretch
Benefits: Helps stretch the back, helps you wake up and provides you
with a fresh supply of oxygen to the brain.
• Here's How: Swing your feet over the side of the bed, allowing your
feet to touch the floor.
• Keep your knees bent, hang your head and arms down to the floor,
rounding your back over your knees.
• Let your head and arms dangle to the floor and hold for 5 breaths.
4. Knees-To-Chest Stretch
Benefits: Gently stretches the lower back, stimulating the mind and
body, helping you feel ready to start your day.
• Here's How: From a supine position, bend your knees until the soles of
your feet are on the bed.
• Use your hands to draw one knee in towards your chest at a time and
wrap both of your arms around your shins.
• Relax your head on the pillow and hold this hug for 10 deep breaths.
5. Supine Twist
Benefits: Twists awaken the body,
increasing circulation and stretching the spinal muscles.
• Here's How: From the above pose, release the grip of your shins
allowing your arms to fall out to a T shape on either side of your body.
• Using your core, guide your legs, resting them on one side and keeping
your knees bent and shoulders planted down into the mattress.
• If it's easy on your neck, gaze toward the opposite side of your legs,
staying here and holding the pose for 10 deep breaths, then repeat on
the other side.
6. Seated Forward Bend
Benefits: This pose is beneficial after resting all night and before
having to stand or sit for the most part of your day. It stretches the
hamstrings, pelvis, and spine.
• Here's How: Lift your torso upright from a reclined position.
• Keep your legs straight. Then inhale and lengthen through your spine.
As you exhale walk your fingertips toward your feet.
• Keep lengthening your spine with your inhalation, sinking a bit deeper
into this seated forward fold as you exhale.
• At your furthest point allow your neck to hang heavy toward your legs,
releasing any tension in the body.
• After 10 rounds of breathing, slowly lift your torso up.