9 Relaxing Stretches You Can Do in Bed

9 Relaxing Stretches You Can Do in Bed

Stretching has a way of melting away stress and worry, but there’s no need to unroll your yoga mat. Here are nine stretches you can do in your pajamas and your bed u2014 either before you go to sleep or once your alarm goes off u2014 or both! Do all nine if you have time, or just pick a few. Either way, you’ll feel more relaxed, whether you’re heading to the land of nod or waking with the sun.

| Spinal Twist

Here’s a stretch that seems like it was made to do in bed. It will target your lower back.

  • Lie on your back in the middle of your bed. Bend both knees into the chest, and then cross them over to the left side of your body. You can even let your knees hang slightly over the edge of the bed for a deeper stretch.
  • Extend your arms in T position, and gaze to the right.
  • Stay like this for 30 seconds or more, feeling your spine lengthen and twist. You may even hear some cracks.
  • Use your abs to lift your knees back to center, and repeat on the other side.

| Knee to Chest Back Stretch

You’ll love this simple lower back stretch.

  • Lie on your back with your legs extended.
  • Gently bend your left knee into your chest. Clasp your hands in front of your shin and gently pull down to increase the stretch. Release any tension in your shoulders and neck.
  • Keep your right leg relaxed in a comfortable position.
  • Hold for 30 seconds and then repeat with the right knee bent.

| Reclining Hamstring Stretch

Here’s a relaxing way to stretch one hamstring at a time.

  • Lie on your back. Raise your left leg as high as you can, keeping your pelvis flat on the ground. Hold your lower thigh and encourage the leg to move toward your head. Flex your bottom foot to stretch your calf too.
  • Hold for 30 seconds, then switch sides.

| Lying Side Quad Stretch

This relaxing stretch will target your quads, hip flexors, and shoulders.

  • Lie on your left side. Bend your left elbow and prop your head up with your left hand.
  • Bend your right knee and hold on to the top of your foot with your right hand. Pull your heel toward your bum. If you find it tough to balance, bend your bottom knee as well.
  • Hold for 30 seconds, pressing your hips slightly forward to increase the stretch in the front of your thigh.
  • Release the stretch, roll over onto your right side and stretch your left quad.

| Half Happy Baby

This variation on the yoga pose Happy Baby lengthens the lower back and opens up always-tight hips.

  • Lie on your back with your legs extended.
  • Gently bend your left knee and hold on to the sole of your foot with both hands. Gently press your knee toward the bed so it’s next to your torso and just below your shoulder. Your back and head should remain resting on the bed.
  • Keep your right leg relaxed in a comfortable position.
  • Hold for 30 seconds and then repeat with the right leg.

| Happy Baby

Here’s more hip and lower back love!

  • Lie on your back, bend both knees and hold on to the outside edges of your feet.
  • Gently use your arm muscles to pull your knees toward the floor beside your chest. Relax your shoulders and your head, staying here for 30 seconds.

| Cobra

This gentle stretch lengthens the muscles in your abs, chest, and neck; it also increases flexibility in your spine.

  • Roll over onto your belly and extend your arms out in front of you. If you’re tall, you can hang your feet over the end of the bed.
  • Keeping your legs and pelvis grounded, slowly begin to walk your hands toward your chest. As your torso lifts off the bed, keep a slight bend in your elbows. Walk your hands in until you feel a nice stretch in your abs. Relax your shoulders away from your ears and lengthen your neck. If it feels OK, lower your head back between your shoulder blades, and you’ll feel a nice stretch in your chest and neck.
  • Stay here for 30 seconds and then lower your torso back to the bed.

| Fish

You’ll not only stretch the muscles in your torso and feel your spine elongate, but you’ll also feel this position bring length to your neck, chest, and shoulders.

  • Lie on your back with your legs extended.
  • Lift the head and upper back off the bed and prop your torso up with your elbows.
  • Relax your head back, opening through the throat.
  • Hold this position for 30 seconds.

    | Butterfly

    Here’s a great pose to end with that will stretch out the hips and lower back.

    • Sit with both knees bent, soles of the feet touching.
    • Fold forward as far as you want, resting the hands on your ankles or on the bed in front of your feet.
    • Enjoy this stretch for 30 seconds.

    9 Relaxing Stretches You Can Do in Bed

    9 Relaxing Stretches You Can Do in Bed

    Stretching has a way of melting away stress and worry| but there’s no need to unroll your yoga mat. Here are nine stretches you can do in your pajamas and your bed u2014 either before you go to sleep or once your alarm goes off u2014 or both! Do all nine if you have time| or just pick a few. Either way| you’ll feel more relaxed| whether you’re heading to the land of nod or waking with the sun.

    | Spinal Twist

    Here’s a stretch that seems like it was made to do in bed. It will target your lower back.

    • Lie on your back in the middle of your bed. Bend both knees into the chest| and then cross them over to the left side of your body. You can even let your knees hang slightly over the edge of the bed for a deeper stretch.
    • Extend your arms in T position| and gaze to the right.
    • Stay like this for 30 seconds or more| feeling your spine lengthen and twist. You may even hear some cracks.
    • Use your abs to lift your knees back to center| and repeat on the other side.

    | Knee to Chest Back Stretch

    You’ll love this simple lower back stretch.

    • Lie on your back with your legs extended.
    • Gently bend your left knee into your chest. Clasp your hands in front of your shin and gently pull down to increase the stretch. Release any tension in your shoulders and neck.
    • Keep your right leg relaxed in a comfortable position.
    • Hold for 30 seconds and then repeat with the right knee bent.

    | Reclining Hamstring Stretch

    Here’s a relaxing way to stretch one hamstring at a time.

    • Lie on your back. Raise your left leg as high as you can| keeping your pelvis flat on the ground. Hold your lower thigh and encourage the leg to move toward your head. Flex your bottom foot to stretch your calf too.
    • Hold for 30 seconds| then switch sides.

    | Lying Side Quad Stretch

    This relaxing stretch will target your quads| hip flexors| and shoulders.

    • Lie on your left side. Bend your left elbow and prop your head up with your left hand.
    • Bend your right knee and hold on to the top of your foot with your right hand. Pull your heel toward your bum. If you find it tough to balance| bend your bottom knee as well.
    • Hold for 30 seconds| pressing your hips slightly forward to increase the stretch in the front of your thigh.
    • Release the stretch| roll over onto your right side and stretch your left quad.

    | Half Happy Baby

    This variation on the yoga pose Happy Baby lengthens the lower back and opens up always-tight hips.

    • Lie on your back with your legs extended.
    • Gently bend your left knee and hold on to the sole of your foot with both hands. Gently press your knee toward the bed so it’s next to your torso and just below your shoulder. Your back and head should remain resting on the bed.
    • Keep your right leg relaxed in a comfortable position.
    • Hold for 30 seconds and then repeat with the right leg.

    | Happy Baby

    Here’s more hip and lower back love!

    • Lie on your back| bend both knees and hold on to the outside edges of your feet.
    • Gently use your arm muscles to pull your knees toward the floor beside your chest. Relax your shoulders and your head| staying here for 30 seconds.

    | Cobra

    This gentle stretch lengthens the muscles in your abs| chest| and neck; it also increases flexibility in your spine.

    • Roll over onto your belly and extend your arms out in front of you. If you’re tall| you can hang your feet over the end of the bed.
    • Keeping your legs and pelvis grounded| slowly begin to walk your hands toward your chest. As your torso lifts off the bed| keep a slight bend in your elbows. Walk your hands in until you feel a nice stretch in your abs. Relax your shoulders away from your ears and lengthen your neck. If it feels OK| lower your head back between your shoulder blades| and you’ll feel a nice stretch in your chest and neck.
    • Stay here for 30 seconds and then lower your torso back to the bed.

    | Fish

    You’ll not only stretch the muscles in your torso and feel your spine elongate| but you’ll also feel this position bring length to your neck| chest| and shoulders.

    • Lie on your back with your legs extended.
    • Lift the head and upper back off the bed and prop your torso up with your elbows.
    • Relax your head back| opening through the throat.
    • Hold this position for 30 seconds.

      | Butterfly

      Here’s a great pose to end with that will stretch out the hips and lower back.

      • Sit with both knees bent| soles of the feet touching.
      • Fold forward as far as you want| resting the hands on your ankles or on the bed in front of your feet.
      • Enjoy this stretch for 30 seconds.