A Gentle Way to Wake Up
The last thing we want is to do any kind of stretching or working out in bed—but it’s actually the best place to refresh your joints! If your mornings tend to begin with the vague suspicion that your mattress declared war on your back, a few simple stretches can help; you just need a few minutes and a willingness to move with care.
Full-Body Reach
Start by lying flat on your back and stretching your arms overhead. At the same time, point your toes toward the foot of the bed. This long reach gently wakes up the spine and lengthens the entire body in one go. Just make sure you hold it for several slow breaths.
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Knees-to-Chest Hug
Who doesn’t want to kickstart the day with a nice hug? Draw both knees in toward your chest and wrap your arms around them lightly. Then, let your lower back settle into the mattress and breathe steadily. This stretch eases overnight tension through the hips, especially if you’ve slept in an awkward position.
Supine Spinal Twist
Lie on your back, bring one knee across your body, and let it drift toward the opposite side of the bed. Your shoulders should stay grounded throughout. The whole exercise is a gentle twist that releases the back and waist without asking too much of stiff muscles.
Figure-Four Stretch
Place one ankle over the opposite knee to create a figure-four shape with your legs. From there, you have a few options: either stay as you are or draw the supporting leg in closer. Either way, you’ll notice the stretch through the outer hip and glutes.
Cat-Cow in Bed
Come onto your hands and knees and slowly alternate between arching your back and rounding it. It’s a rhythmic movement that encourages mobility through the spine! Not only that, but it also helps your body transition out of rest mode.
