fitness exercise

7 Simple Stretches You Can Do Every Morning in Bed

What you do really matters when it comes to your health. Morning stretches are important for your body to help kick-start your energy levels and to help circulation. Your level of physical activity, along with your dietary choices, affects your daily performance and your risk of a number of diseases, including heart disease and some types of cancer. 5-10 minutes Stretching early in the morning in bed can be a safe and beneficial activity for healthy adults and seniors that will help you improve.

Awareness of general flexibility, physical coordination, balance, and physical properties. The continuous movement of the joints through their completely different movements for 3-5 days. Exercising once a week daily can also reduce the likelihood of injury. You can do this at home without any equipment or gym. Reducing pain from living and chronic conditions such as back pain and osteoarthritis. Stretching can affect not only your body but your brain as well. Once you’re tired of the slow and focused style, a lengthy stretching routine can be wonderful relaxation for an assistant practitioner and treatments and stress relief. Here are some simple stretches you can do in bed in the morning.


There are two types of knee-to-chest stretch: one is a single knee-to-chest stretch, and the other is a double knee-to-chest stretch.

Single knee to chest

Lie on your back, bend your knees and place your feet on the floor. With your hands, alternately pull each knee to your chest, grabbing your lower leg with both hands, and hold for 2-3 sec. Take 6-8 deep breaths. Do daily 3-4 times in the morning in bed.

single Knee-to-chest stretches steps:

  • Lie on the back and bent your knee
  • Pull up your one knee towards chest with your both hands
  • Press your spine to floor
  • Hold up to 4-5 seconds
  • Return your starting position and repeat for the other leg
  • Repeat this stretches daily 3-5 times

Double knee to chest stretches

Lie on your back, bend your knees and place your feet on the floor. With your hands, pull both knees towards your chest at the same time until you feel a stretch in the lower back. Hold both knees for 2-3 seconds and take 6-8 breaths. Repeat 3-5 times daily in the morning.

Double knee-to-chest stretches steps:

  • Lie on your back with feet on floor
  • Pull both knees with your hands towards chest
  • Hold for 4-5 seconds until You should feel a mild lower back by this stretch
  • Repeat 3-5 time every day

Glut Bridge

Lying on your back with your knees bent at an angle of 45 degrees and your feet flat on the floor. Exhale and squeeze your abs and glutes to raise your hips, pressing your heels against the mattress, inhale, and slowly lower yourself back down. You can do stretching exercises every morning in bed and repeat them 8-10 times. The main benefit of Glut Bridge stretches, gluts are directly connected with your knee movements while they are more flexible. You can do that type of morning exercise anywhere on a lying flat surface, so that is a great way to do it from your home early in the morning.

Glut bridge steps:

  • Lie on your back with knee bent feet flat
  • Arms cross over the chest and keep you tummy tight
  • Raise your hips up from the surface by squeezing gluts muscles
  • Don’t arch your back and should feel this in your butt
  •  Try to bring your hips up between the knee and shoulder
  • Stop bring the hips up where you feel comparable
  • Slowly return to normally position
  • Once you feel you’re master in try to left heels one after the other
  • Don’t try to let your dip and hold stronger in gluts
  • When you feel you can do without twisting it at all try to do with one leg.
  • Do reps 8-10 time in the morning in bed

Cat-cow stretches

The starting position for this stretch is lying on the floor on your hands and knees with your palms below your shoulders. Take a tabletop position on all fours with a straight back. As you inhale, pull your chin to your chest and arch your back, press your stomach against your spine, paying special attention to stretching and lengthening the lower back. Work your way through the neutral spine and arch your spine slightly, pulling your shoulders away from your ears and focusing on stretching your upper back. Repeat these exercises 3-5 times in the morning in bed.

Cat-cow stretches steps:

  • Lying on the floor begin with your hand and knee and bake flat like a table
  • Your eyes should look at the ground via your hands
  • Take breath in and out and relax your head and try to stretch like a cat
  • Tacking a deep breath pull your back towards ceiling
  • Should make an ark and let your head follow this ark looking at the floor
  • Hold for a moment as you can and breath out and come back in the position of tabletop with back flat
  • Similarly stretch in the opposite direction
  •   Taking  a deep breath in pull your head and but upwards
  • Take deep breath in and out and repeat both again
  • Repeat this 3-5 time in the morning in bed

Cobra stretches

Cobra is a snake with great strength. The cobra pose is a stretch of the front of the torso and spine. He slides across the floor and when ready to attack he lifts his head up and proud and then attacks quickly. He is focused and strong. The cobra pose is one of the most important mornings stretches in backbend yoga asana in bed for back problems, with many head-to-toe health benefits. It also helps to stretch the neck and shoulders in areas that can. Keep the tension in your body. If you have a headache, try it regularly.

Lie on your stomach with your elbows under your shoulders and your forearms and palms resting on the floor. Lift your head and chest off the floor to stretch your upper back. Feel good about the abdominal stretch. Relax your shoulders away from your ears and stretch your neck. Stay here for 15-25 seconds, then lower your torso onto the bed.

Cobra stretches steps

  • Lie down on your stomach on ground facing floor with your chest
  • Let legs stretches out and should be properly joined in such position that both knees and heals should be touching with each other.
  • Place palm near the chest facing ground and pull head upward.
  • Breath in and out should pause between breath In and out
  • As you breath in while gently straighten your arms, pulling up your head and looking straight ahead.
  • Then bent your neck as much as you can feel a stretch in your spines. Hold that position and breathe 10 times. In the beginning if you feel comfortable with 3 breathes that’s good.
  • Finally release the pose and relax your abdomen first on the ground, chest and finally the head.
  • Breathe in and out at least 3-4 times to rest.
  • Repeat this pose again

Supine twist

Start by lying on the mat with your spine in a neutral position. Stretch your leg toward your chest, release your shins grip and let your arms fall out in a “T” shape. Bring your legs together so that they remain on the side, with your knees bent and your shoulders pressed against the mattress. Look at the opposite side of your legs. Take 10 deep breaths, then repeat on the other side. The supine spinal twist is a great morning stretch in bed for the chest and shoulders and helps to release muscular tension in the back.

supine twist steps

  • Lie on your back with flat floor let
  • Legs and hand should be straight let arms in T shape
  • Roll knees one side in any direction and turn head and arms rest
  • Reach your arms on the leg and pull it down opposite of the body side
  • Look at the opposite position of your leg and breath in out
  • Repeat 3-5 times early in the morning in bed or on floor
  • Make sure your back relaxed during this activity

Side stretches

Stand straight with feet shoulder-width apart. Fold your arms together over your head, palms up toward the ceiling. Grasp your left wrist, bend your right arm RIGHT to feel the stretch on the left side of your body. Hold for 8-10 seconds and inhale and exhale. Repeat 2-3 sets in the morning.

Side stretches steps:

  • Stand strait on feet hip apart from each other
  • Reach your  hands above your head
  • Interlace your both hand fingers if possible
  • Grab on to your left  wrist on with right hand or vice versa
  • Bend your side on the right until you feel stretch
  • Slowly lean towards one side

Bottom line

Stretching is one of the main parts of any proper exercise program. Morning stretches help from sleep to wakeful energy. It’s a great way to relax the body, improve flexibility, reduce back pain, and provide oxygen to the muscles. Good mobility is not only important in sports, but also in everyday activities such as bending over to put on socks, mental health, or reaching over your head to pick up a tool in the garage. Listen to your body every time you stretch and stop if something is bothering you. Regular stretching should be part of your daily routine. The more your flexibility improves.


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