9 Morning Stretches in Bed to Relieve Stiffness in Under 10 Minutes

Why Do Morning Stretches in Bed?

Morning stretches in bed help improve flexibility, reduce stiffness, and energize your body for the day ahead. They are especially beneficial for those with limited mobility or lower back pain.

The Morning Stretch Routine

Follow these steps to perform a full-body stretch routine in bed:

1. Chest and Shoulder Stretch

• Lie on your back with arms at a 90-degree angle, like goalposts.
• Rotate your wrists back toward the bed and squeeze your shoulder blades together.
• Hold for 30 seconds.

2. Hip Flexor and Quadriceps Stretch

• Lie diagonally on the bed with one leg hanging off the side.
• Pull the opposite knee to your chest to flatten your lower back.
• Let the hanging leg stretch the hip flexors and quads for 30 seconds. Repeat on the other side.

3. Hamstring and Calf Stretch

• Sit up with one leg extended and toes pointed up.
• Lean forward, keeping your back straight, to stretch your hamstring.
• For a deeper calf stretch, use a sheet or towel to pull your toes toward you. Hold for 30 seconds.

4. Piriformis Stretch

• Bring one ankle over the opposite knee in a figure-four position.
• Push the knee down gently and lean forward until you feel a stretch in your hip.
• Hold for 30 seconds and switch sides.

5. Groin Stretch

• Sit with your feet together and knees apart in a butterfly position.
• Press your knees gently toward the bed to stretch your inner thighs.
• Hold for 30 seconds.

6. Lat Stretch

• Reach both arms overhead, reaching as high as possible.
• Next, stretch one arm at the time by reaching overhead and leaning to the opposite side.
• Hold for 30 seconds and repeat on the other side.

7. Forearm and Shoulder Stretch

• Clasp your hands together and push your palms outward.
• Stretch your forearms and internally rotate your shoulders.
• Hold for 30 seconds.

8. Upper Neck Rotation

• Tip your head to one side and turn it gently in the opposite direction.
• Hold for a few seconds and repeat on the other side.

9. Lower Neck Rotation

• Turn your chin gently toward each shoulder.
• Hold for a few seconds on each side.

Wrap-Up

These morning stretches in bed are quick, easy, and effective for easing stiffness and boosting flexibility. Give it a try, and see how it works for you.

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