Do These 5 Stretches Before Getting Out of Bed

It’s quite common to hop out of bed in a rush to get started on your busy day. But before you make that morning cup of coffee or even brush your teeth, here are 5 stretches to do before even getting out of bed.

All of these stretches can be done from the comfort of your bed and will wake up your body and improve circulation. A good morning stretch routine will help get your body ready for a productive day!

Full Body Stretch

One of many people’s go-to stretches. You may already be doing some variation of this every morning! 

Simply lock your fingers together and reach your arms far behind your head. Make sure you flip your palms out so they’re touching either the wall behind you or the headboard and push away from you. 

At the same time, keep your knees straight and push your feet away from you. 

This is a great stretch for that early morning stiffness and tightness.

Single Knee Pull

Lie on your back and keep your legs extended. Then choose one of your knees and bend it towards your chest. Then grab your thigh and continue to hold your leg in place wherever comfortable to maintain the stretch. 

With the opposite leg (the one still on the bed) flex your foot and press your thigh toward the bed. If done correctly, you should feel the stretch in your hips and thighs. Proceed with the same steps and do it to the other leg. 

Cobra

The cobra stretch is amazing for a few reasons. It’s one of the easiest and most accessible stretches to get into. Meaning most people are able to do it. 

It is also a great combater to all the rounded shapes we put our bodies in throughout the day, like when at the computer for example. This is because the cobra stretch involves arching your spine backward (spinal extension).

To start, simply lay face down on your bed. Keep your legs extended and your toes pointed. Place your hands facing down near your shoulders and lift your chest. 

Easy!

Supine Twist

The supine twist is a great stretch for opening tight shoulders, as well as releasing some of the tightness in your lower back.

To start, lay flat on your back and stretch your arms out at shoulder level. Bend your right knee and cross it on the outside of your left leg, close to the left knee.

Twist to your left side and use your left hand to push down on your bent knee. Hold the stretch for as long as you comfortably can, then do the same thing with your other leg!

Child’s Pose

Child’s pose is an easy and relaxing stretch that will loosen up your spine, thighs, hips and ankles. Along with the great stretch, it also can increase your circulation, activate digestion, and relieve tension.

To start, get on all fours. Keep your knees hip-width apart and touch your toes together. 

You’ll then want to drop your buttocks and rest it on your heels. From there, you want to reach your hands in front of you while you rest your head on the bed. Focus on reaching as far as possible with your hands, while pushing into your heels. 

Why You Should Do These Easy Morning Stretches

After a long night of sleep, your muscles and your brain need that blood to get flowing for an optimal morning and day. Stretching first thing is going to help with your circulation and as a result you’ll feel looser, be sharper, and will perform better in your everyday activities. 

Stretching first thing is also a great way to maintain good posture. (<-- link to posture article) Since tight muscles are one of the leading causes of poor posture, a good stretch routine first thing in the morning will have your muscles relaxed and lengthened. 

Stretching in the morning will also help with injury prevention as well as improved flexibility. Before starting any new exercise regimen however, it’s important you consult with your doctor. If you have any questions about implementing a stretching routine specific to your body, don’t hesitate to get in touch with Dr. Vollrath and book an appointment today.