Photo by Andrea Piacquadio from Pexels

Just as there are easy to do stretches to help you wind down and prepare for bed (which you can see here), there are also simple stretches you can do to help you kick start the day.

Why Stretch?

While stretching before bed relaxes your muscles and helps prevent you from waking up with more, stretching first thing in the morning can relieve any tension or pain from sleeping the night before. It can also help to increase your blood flow which prepares your body for the day ahead. 

Here are 3 stretches that you can perform when you awake right from the comfort of your bed!

Photo by Ketut Subiyanto from Pexels
  1. The Cobra

Lie facedown on your belly and place your hands flat beneath your shoulders. Tuck your elbows in by your sides and gently raise your head and chest, keeping your hips and groin, still on the bed.

This is meant to be a gentle stretch and be mindful of the fact that you may still be a little stiff having just awakened. Don’t force yourself into the stretch and go slow! If it feels comfortable, you can go a little deeper by lifting your belly off the bed too. Remember to check that your neck and shoulders are relaxed.

Hold this stretch for 15-20 seconds and when you’re ready, gently lower back down. You can do it a few times if you like.

Remember to listen to your body and not make sudden movements.

2. Knee to Chest

With your back flat on the bed, bring one knee to your chest and hold it in position with your arms or hands (one knee at a time, taking it in turns). You should feel a nice stretch in your lower back. If it feels comfortable, you can also do this stretch by bending both knees at the same time.

As always, go slow and listen to your body. If there is any sharp pain, please stop!

3. Spinal Twist

Lying head up with your back on the bed, raise one of your knees, and gently roll it over to the opposite side. Make sure both of your shoulders stay in contact with the bed at all times.

If it feels comfortable, stretch one arm out to the side, keeping it in line with your shoulders, and slowly turn your head to face your outstretched arm. You should feel the stretch on the sides of your upper body and your lower back. Breathe deeply and repeat on the opposite side.

Take your time with this stretch and never force yourself. Breathe into it and if there are any sharp pains, please desist!

As always, please consult a medical professional if in doubt.


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