Starting with some easy stretches right where you sleep can make getting up a whole lot easier. Begin your day with a gentle, sleepy stretch and you’ll be hitting the ground running in no time – or at least rolling out of bed with a bit more zest.
Stretching in the morning before those feet hit the floor actually gets your blood flowing. You know that dazed feeling first thing in the morning? A series of stretches is like telling your body “Hey, time to wake up!”. It’s like that morning coffee jolt but without needing to get near the kettle.
Ever thought about how you wake up affecting your sleep? Yep, those stretches aren’t just setting you up for a kick-butt morning. Gentle stretching upon waking helps boost your flexibility and circulation, and it even contributes to better sleep health overall. So, the morning stretch routine isn’t just about today – it’s investing in good nights and even better mornings.
Bed-Friendly Strength Exercises
Here are 7 simple exercises you can do from bed that support health and vitality.
These are great for waking up your body gently, improving circulation, and reducing stiffness—perfect for lazy mornings or low-energy days.
1. Supine Stretch (Full Body Stretch)
Lie flat on your back. Extend your arms overhead and stretch your legs out straight. Inhale deeply and stretch your fingers and toes in opposite directions. Hold the stretch for 10–15 seconds. This helps wake up your muscles, spine, and nervous system.
2. Ankle Pumps and Circles
Lie down and lift your legs slightly off the bed. Point your toes forward and backward (ankle pumps) for 10 reps, then make circular motions with your feet in both directions. This boosts blood flow and prevents stiffness in your legs, especially good for circulation if you’re inactive.
3. Knee Hugs
Pull one knee at a time into your chest while lying on your back. Hold for 10 seconds and switch. Do this 5–10 times per leg. This stretches the lower back and hips, relieves tension, and supports digestion.
4. Pelvic Tilts
Bend your knees with feet flat on the bed. Tighten your abdominal muscles and gently press your lower back into the mattress. Hold for a few seconds, then release. Repeat 10–15 times. This strengthens your core and can ease lower back pain.
5. Bed Angels (Like Snow Angels)
Lie on your back with arms by your sides, palms up. Slowly raise your arms in a wide arc (like making snow angels) until they’re above your head, then return to your sides. Do 8–10 reps. This loosens up shoulder joints and upper back muscles.
6. Seated Forward Bend
Sit up in bed with legs stretched in front of you. Reach toward your toes, bending from the hips. Hold for 10–15 seconds. This gently stretches your hamstrings and spine and helps with posture.
7. Deep Belly Breathing
Lie on your back, one hand on your chest, the other on your stomach. Inhale deeply through your nose so your stomach rises, then exhale slowly through your mouth. Repeat for 1–2 minutes. This activates your parasympathetic nervous system, lowers stress, and oxygenates your body.
My Thoughts
These exercises are gentle but effective in promoting circulation, flexibility, core strength, and a calm nervous system—all from the comfort of your bed.
And with these bed exercises you can up the game on the best bed exercise.
Steve
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