The Best Morning Stretches You Can Do From Your Bed

Stretching is very important to health as it strengthens the joints and muscles, increases mobility, and reduces the risk of injury. It can be an effective way to start the day off on the right side of the bed, as it preps the body for movement. The best part of all, you don’t need to get out of bed for these morning stretches!

 Keep reading to learn which are the best morning stretches you can do from the comfort of your bed. Stretching is a great habit to improve both mental and physical wellbeing. 

What is the Benefit of Stretching in the Morning

Studies show that tightness in the muscles is high in the morning. Stretching first thing in the morning is a great way to reduce tension and pain that has built up during sleep. By stretching when you wake up, you also encourage the body to perform better.

Morning stretches can also get the blood flowing throughout the body, improve posture, and provide more alertness and energy throughout the day. To add stretching in an easy way throughout the day, check out these 10 yoga moves guaranteed to make your morning magical.

Morning Stretches You Can Do from Bed

Here are 5 simple yet effective stretches you can do from the comfort of your bed!

1. Knee Hugs

This stretch can reduce tension in the back and helps the joints of the knees out. 

For a knee hug, simply lay flat on the back and hug one knee to the body, hold for a couple of seconds, then switch. You can then hug both knees to the body and roll around a bit.

2. Happy Baby

The happy baby pose stretches the hips, hamstrings, and back.

For a happy baby pose, lay on your back and try to grab your feet, your ankles, or any part of the lower legs you can reach. Bring them towards your head and move around, straightening one leg, then the other, or rocking.

3. Supine Twist

A supine twist is good for the thighs, back, and neck muscles.

To do a supine twist, lay on your back and place one knee on top of the other. Drop the knees to one side then turn your head towards the opposite side. Hold for a few seconds then repeat on the other side.

4. Bridge Reach Overs

Bridge reach overs are good for the glutes, legs, and back.

Simply lie on your back and use your legs to lift your glutes off the ground. Then, reach your hand up and towards the opposite shoulder, reach overhead, and hold. Repeat on the other side.

5. Twist Holds

Twist holds are the first pose you will sit up in! This stretches the lower back and spinal column.

For this stretch, simply sit up and stack your knees, placing one on top of the other. Next, twist to one side, then to the other. Repeat again, stack the opposite knee on top.

Quick Tips for Stretches

Use these tips to get the most out of your stretch routine, no matter when you do it!

• Make sure there’s no pain – stretching may feel a bit uncomfortable but there should never be any pain.
• Do it before bed too – after a long day, a bit of stretching can help clear the mind, unwind the body, and reduce muscle tension.
• Do yoga – yoga is a mental and physical practice that can help you stretch your muscles without you noticing
• Breathe – breathing into the stretch and hold the pose
• Hold for sets of 30 seconds – if you hold a stretch for 30 seconds, that counts as 1 set. Try to do at least 2 to 3 sets of stretching a day for any given pose

The Takeaway

Stretching is a great habit to incorporate into your morning routine. These are 5 easy stretches you can do from the comfort of your bed. Morning stretches are a great way to reduce muscle and joint pain, improve blood flow, reduce tension, and increase mobility throughout the day. Try to hold the stretches for at least 30 seconds, breathe deeply into the stretches, and try them before bed as well.

You can do yoga or other activities, like dynamic stretches before a workout, to help make stretching a habit. Take note that there should never be pain while stretching.

Remember that health comes from within, so it is important to eat nutrient-dense meals, move your body in a way that feels good, and take care of your mental health. Habits you do daily will become the building blocks of your emotional, mental, and physical wellbeing.

Never forget about gut health as well for even more health benefits. Learn everything you need to know about gut microbiota today for free here!