We all know how important it is to stretch, but sometimes it’s hard to find the time. If you’re looking for a way to fit stretching into your busy schedule, why not try doing it from bed? That’s right—you can do plenty of easy stretches right from the comfort of your own bed. And the best part is, you don’t even have to get up!
In the morning, waking up feeling stiff and sore is the worst. But there’s no need to suffer—you can do plenty of easy stretches from bed to relieve morning stiffness.
We all want to sink into our soft and warm beds at the end of a long day. But for many of us, this means there is no time left to squeeze in that pre-bedtime stretch. But not giving your body the attention it needs before bed can lead to major aches and pains the next day. Stretching is an easy way to help keep your body feeling good and able to move freely throughout the day. It’s also a great way to relieve tension and stress, leaving you more tired after a long day at work or school.
Stretching can be done anywhere, anytime, even from bed! Thankfully, these 5 easy stretches in bed are perfect for those who don’t have much time. And these easy stretches can be done right from the comfort of your bed first thing in the morning or before you go to sleep at night.
5 Easy Stretches In Bed
1. Knees to Chest
For this exercise, you can do this either with a single leg or with both legs bent.
Lie on your back with your knees bent and your feet flat. Maintain good alignment with your head, shoulders, and hips. Bring both knees to your chest and hold for a light stretch in your lower back and glutes. Use your hands to pull your knees closer to your chest. Hold the position for 10 seconds. Take several deep belly breaths, in through your nose and out through your mouth. Lower both knees to return to the starting position and repeat the movement.
Knees to Chest
2. Knees Side to Side
Lie on your back with your knees bent and feet flat on the floor, relaxing your upper body[¹]. Place both hands at your sides. Tighten your core, then twist through the low back, pelvis, and spine to bring your knees down to one side. Return to the starting position and repeat the movement on the opposite side.
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Knees Side to Side
3. Pigeon or Quad Stretch
A. Pigeon Stretch
Move into a straight-arm plank position, maintaining good alignment with your head, shoulders, hips, and toes. Bend one leg in front of your body, bringing your knee up to your elbow and your ankle against your hip on the opposite shoulder. Slowly walk your hands out before you[²], bringing your upper body to rest over your bent knee. Hold this position for a couple of seconds. Take several deep belly breaths, in through your nose and out through your mouth. Raise yourself back up to return to the starting position and repeat the movement on the opposite side.
Pigeon Stretch
B. Quad Stretch:
Lie on your side with your head resting on your outstretched arm, keeping your shoulders, hips, and legs in good alignment. Contract your core, then bring one heel up against your seat, holding your foot with your hand. Hold this position for a couple of seconds. Relax and repeat the movement on the opposite side.
Quad Stretch
4. Single Leg Happy Baby
For this exercise, you can do it either with a single leg or with both legs lifted toward the sky.
Lie on your back with your knees bent and feet flat on the floor, relaxing your upper body. Lift your legs toward the sky with your toes pointing toward you. Hold the outside of your foot in each hand, gently drawing your toes toward your shoulders while keeping your knees wide apart. Hold this position for a couple of seconds. Take several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement.
Single Leg Happy Baby
5. Bridge
Lie on your back with your knees bent and your feet flat, relaxing your upper body. Place your hands at your sides. Contract your abdominal area, then push from your heels to lift your hips. Hold this position for a couple of seconds. Take several deep belly breaths, in through your nose and out through your mouth. Relax to return to the starting position and repeat the movement.
Bridge
Conclusion
One of the best things about stretching in bed is that you can do it even if you only have a few minutes to spare. And plenty of benefits can be gained from a good stretching session. For starters, it can help improve your flexibility and range of motion. It can also help reduce pain, stiffness, and inflammation. It can even boost your energy levels and mood!
Making small changes to your routine and schedule is key to feeling better. The best way to do this is to catch yourself when you’re feeling stressed and then take a few minutes to do something that helps you relax. Ideally, you’ll want to find something you enjoy, whether taking a walk, meditating, spending time with friends or family, or watching your favorite TV show. The point is to take a break from your routine, and that alone can help boost your mood and emotional well-being.
While it might be tempting to tackle as much as possible on your to-do list when you arrive at work, prioritizing your emotional well-being can help you feel more energetic and less overwhelmed throughout your day. That said, finding the time to take care of yourself can be nearly impossible. Here are a few easy stretches in bed to make the most of your mornings by finding the time to do something you love.
References:
- Coehoorn, C. J., St Martin, P., Teran, J., Cowart, H., Waite, L., & Newman, S. (2024). Firefighter uncompensable heat stress results in excessive upper body temperatures measured by infrared thermography: Implications for cooling strategies. Applied Ergonomics, 120, 104342. https://doi.org/10.1016/j.apergo.2024.104342
- Saha, A. (2019). Join hands or walk alone? Evidence on lobbying for trade policy in India. Economics and Politics, 32(1), 28–67. https://doi.org/10.1111/ecpo.12141