The Best Stretches to Do Before You Get Out of Bed

The Best Stretches to Do Before You Get Out of Bed

Every day is a new beginning, but if you’re like most people, you hear your alarm and then hit snooze and sleep another fifteen minutes. Then, you hit the alarm for the second time and roll out of bed to the bathroom. You may brush your teeth and have a passing thought about exercising before the day begins.

However, every day is a chance for change. If starting an exercise program is in your mindset, a simple stretch before you get out of bed can get your day started in a new way. A simple stretch routine before you get out of bed can have many benefits, including an increase blood flow and circulation. The warming up of the muscles may relieve muscle tension or pain from getting older, the previous days’ activities, or sleeping in a funny position through the night. Stretching helps reset the nervous system and allows for better posture by opening up the body. Plus, stretching helps promote flexibility and is a gateway to feeling better throughout the day.

Can you get a really good stretch while in bed? 

Although many people have a soft mattress, most beds are firm enough to still be a good solid surface to perform a few needed stretches. Here are a few stretches you can do while lying down in bed and few that you can do once you are sitting up.

*You can do all of these stretches without a Flexistretcher but having one by your bedside can help you deepen the stretches to give added benefits! 

  1. Full body stretch. Start lying on your back and reach your arms overhead with fingers laced and palms facing outward. Straighten your legs and point your toes to tighten the muscles while lengthening the entire body. Take a deep breath and hold for 10 seconds and then relax the body. Perform this stretch 2-3x. This helps reset the spine tension and lengthen the body. If using your Flexistretcher, place hands on the elastic center and pull it open instead of lacing your fingers overhead.
  2. Knee Tuck. Start from the full body stretch and draw knees in towards the chest and gently pull the knees upward. Allow the lower back to sink into the bed and hold for 10 counts and then release the pelvis to neutral still holding onto the knees. Repeat this 2-3 times. If using your Flexistretcher, place the elastic center over your shins to pull the knees up towards your chest.
  3. Knee Rocks. From the knee tuck position, reach the arms out to the side and slowly lower the knees to the side and then back to center. Then, lower the knees to the other side. Continue to rock the knees from side to side through the center. This is a great stretch for the obliques to activate the core muscles. Repeat this movement pattern for 45-60 seconds while continuing to focus on breathing. If using your Flexistretcher, place the elastic center behind your shoulder blades and pull the straps outward to give the arms in the “T” position more stability.
  4. Single Leg Hamstring Stretch. Start lying down and with one leg in the air with your hands holding your leg behind the calf. Circle the ankle to open up the lower leg and stretch the hamstring. Hold the leg up in the air for 10-30 seconds and repeat on the other side. If using your Flexistretcher, place foot on the elastic center and guide the leg upward with the nylon straps.
  5. Roll Up. Start lying down in full body stretch and slowly roll up to seated position. Use your core muscles by bringing the ribs towards the hips and pulling your belly into the spine. Stretch forward and then roll back down. If using your Flexistretcher, place hands on the elastic center and pull it open instead of lacing your fingers overhead.

Next drop your feet off the bed into a seated position.

  1. Spine Twist. Sit with legs hanging off the bed but touching the floor. Twist the upper body around to the right and push against the outside of the right outer thigh for resistance. Hold for 8-10 counts and then untwist the body. Perform this exercise 2-4 times and then switch sides. If using your Flexistretcher, place hands at shoulder height holding on the elastic center and perform the twist with the arms in the air.

Every day is a chance for change, so start improving your days tomorrow from the comfort of your bed!

Andrea Metcalf is a celebrity fitness expert specializing in functional fitness including flexibility training. With over three decades of experience in the fitness world, a best-selling book, and more than 500 media appearances, she is a trusted fitness and wellness expert.


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