Emma Green, PT
Rise & Shine: 5 Stretches You Can Do In Bed
Studies have shown that stretching can act as a therapeutic stress reliever; physically and mentally. However, with our busy schedule of work, school, or family, it can be difficult to find the time to roll out your yoga mat. Listed below are 5 basic stretches that you can perform in your PJ’s in bed before you set out for the day ahead!
#1 Full-Body Stretch
Lying down reach your arms all the way up, while pointing your toes and lengthening through your legs as much as you can. Hold this position as you inhale and exhale. Repeat 5 times.
# 2 Knees To Chest Stretch
Bend both your knees into your chest and wrap your arms around the shins while relaxing your head onto your pillow. Hold this “self-hug” position for 5 deep breaths. This stretch will gently wake up your low back.
# 3 Supine Twist
From the knees to chest stretch, release your arms and allow your arms to fall out to the side making a “T” shape. Next, utilize your core to guide your legs to one side of your body. If it's more comfortable, keep your feet on the bed. Your neck can be in a neutral position on the pillow. If you would like to feel a deeper stretch, gaze towards the opposite side of your leg. Hold this position for 5 deep breaths and repeat it on the other side.
# 4 Happy Baby
Lie flat on your back, and pull your knees into your chest. Place your hands on the outside edges of your feet and open up the knees. Hold position for 5 deep breaths.
# 5 Cat Pose
Get on all fours with hands under your shoulders and knees under hips. Exhale while rounding your back and tucking your chin to your chest (Imagine a string is being pulled from your belly button to the ceiling). Work through the position stretching and lengthening the spine.
As always, consult your doctor before beginning any new exercise routine, if you have any health concerns. Not all these stretches are right for everyone, so ensure you listen to your body and stop if you feel any discomfort.
Don’t hesitate to get in touch if you have any questions or would like to explore a more personalized morning stretch routine, designed just for you!
Physical Therapy Aide and Personal Trainer