We know it may seem strange, but it’s possible to get in some morning stretches without getting out of bed, even if you have a busy schedule!
To start your day with energy and vitality, it’s important to stretch both your body and your mind.
With these 7 easy-to-follow exercises, you can start your day feeling refreshed and invigorated in no time flat.
And even if you feel like you don’t have the time or motivation to do some morning stretches, they’re so quick and easy that they’ll hardly take up any of your precious time! If you’re ready to start your day with some rejuvenating morning stretches, keep reading!
The reason behind morning stiffness
Morning stiffness is caused by a lack of movement during sleep. With no waking activity, our bodies become stiff and cold due to lower blood flow. Stretching in bed allows you to warm up your muscles and reduce morning stiffness.
The benefit of morning stretch
A morning stretch can help ease stiff muscles, boost circulation and rejuvenate you for your daily tasks. Start each day with a short routine to improve flexibility, posture, and body awareness. The best part? These stretches are all easy to do from bed – no need to wake up before sunrise! Check out these seven stretches and try them in bed every morning. See if they don’t make you feel invigorated, refreshed, and ready for your busy day ahead.
Simple stretches to do right in bed (with steps)
1). Overhead stretch
- Lie on your back with your arms raised over your head, palms facing down.
- Raise one arm and bend it so that it touches or comes close to touching your opposite shoulder (try to keep both shoulders on the ground). Repeat with the other arm.
- Switch to the opposite arm and then repeat again with both arms at once.
This exercise stretches out the pectoral muscles. Work up to 20 repetitions of overhead stretches three times a week for best results. Stay consistent for more strength and better posture!
2) Knee to chest stretch
- Lie on your back with both knees bent and one leg resting on top of the other.
- Use your hands to bring your right knee toward your chest.
- Hold on for 15 seconds and return to your starting position.
- Repeat two more times for each leg.
- Next, switch legs so that your left knee is bent over your right.
Keep a pillow handy; it’s okay if you feel some pinching in your lower back during these stretches—the feeling should pass in a few seconds.
3) Hamstring stretch
- Grasp 1 leg and pull it toward you until a stretch is felt in your hamstring.
- Hold for 20-30 seconds, then switch legs. Keep the other leg flat or bent on the bed.
- Try to perform 5-10 repetitions on each leg.
In addition to stretching your hamstrings, be sure not to hold your breath while performing these exercises; breathing regularly ensures you don’t get lightheaded or dizzy.
4) Knee rolls
- Start on your back with knees bent and feet flat on the floor.
- Lift your left knee up toward your chest, grasping it with both hands.
- Then, take a deep breath in and roll to your right, stretching out as you go.
- Be sure to keep both shoulders touching the ground for a few seconds.
Now you’re ready to do it all over again on your left side—but make sure to touch each knee one at a time instead of bringing them together!
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5) Trunk rotation
- With your feet parallel and tucked under your knees, roll gently from side to side, moving from one tip of your spine to another.
- Hold for a second and then reverse direction.
- Repeat 4–6 times.
- This stretch can be done while still in bed or before sitting up.
It opens up tight abdominal muscles that may have tightened overnight.
6) Chest stretch
- Push your chest up and out with your shoulders back and down and your hands on your hips.
- Feel your chest muscles lengthen as you take 3 to 4 deep breaths in and out through your nose, opening your ribs wide across.
- Then gently release, keeping your rib cage open for another breath or two before letting go entirely.
- Repeat 2–3 times.
This can be done either sitting upright or lying flat on your back, depending on what is most comfortable for you, and will help keep things level while lying in bed.
Also check: Stretches that can be done right from your desk
- To do a basic squat, stand with your feet shoulder-width apart and bend your knees as if you’re about to sit in a chair.
- Make sure that your knees are pointing forward and not out to either side and keep your weight on your heels rather than on your toes.
- As you lower yourself down towards where it feels most natural for you to break parallel (usually at or around 90 degrees of knee bend), try to keep your torso erect.
- Hold for 1-2 seconds at full depth, then push through your heels to drive back up.
- Repeat 10 times. Or 20—just pick whatever rep count sounds right to you! That’s one set. Perform 3 sets total.
The more you can prevent hunching over in order to reach full depth, the more challenging your workout will be!
Additional Stretches That Can Be Done Right From Bed
8) Upper Back Strech
Exercise in any form is key to becoming healthier, happier, and more productive. By making it part of your morning routine, you’ll start each day with a boost of energy and an extra portion of brainpower—not to mention that these exercises can help ease pain in your back and joints. Next time you hit snooze, try out one of these simple stretches before breakfast instead—it just might change your life.