Stretches are a great way to relax. They help you ward off the stress and laziness in a quick span. To make them more interesting and easier, we bring to you these stretches which can be done in bed. What better than kick-starting your day or ending one, without having to unroll the yoga mat? The best part is, they work well at both times of the day and promote instant relief from aches and pains.
Relaxing Stretches You Can Do In Bed
1. Knee To Chest Back Stretch
This stretch works on your knees, hamstrings, and glutes. It is one of the best stretches to release muscle tension in the upper and lower back. Below are the steps.
- Lie down on your back with your legs extended.
- Bend you left knee and bring it close to your chest.
- Clasp your hands on your shin and try to push your left leg down.
- Your right leg should be relaxed.
- Breathe in normally, holding the position for about 30 seconds.
- Now release the left leg and repeat the stretch with right leg.
Tip: Do this stretch after a few warm-up stretches to avoid any injuries. Do not force the leg against your chest too hard, as it can affect your breathing.
2. Spine Twist Stretch
This is one of the warm-up stretches that gets your muscles in form for the everyday activities. This stretch is a boon for obesity, constipation, and indigestion. It works best when done it the morning, as it aids in easy bowel movements.
- Lie down with your spine erect and hands spread wide across.
- Bend both the legs at your knees and cross them over to the left side.
- Twist your neck to the right.
- Stay in the position for 30 seconds, while trying to touch your lower knee to the bed.
- Come back to the normal position by relaxing your legs and neck.
- Repeat the same on the right side.
- 20 counts of these on each side are a good way to activate your back.
Tip: If you have a problem with your spine or back, consult with your doctor before beginning on this exercise.
3. Happy Baby Stretch
A happy baby stretch releases the tension in lower back and sacrum. It relaxes the muscles of the groin, hips, and inner thighs. It stretches and soothes the spine and calms the brain. In addition, it also relieves fatigue and stress.
- Lie on your back and bend both the knees.
- Hold the edges of your feet using your hands.
- Try to pull your knees further down beside your chest to give a complete stretch.
- Breathe normally while holding the position for 30–40 seconds.
Tip: As this stretch puts a bit of pressure on your diaphragm, you might fall short of breath. This can be avoided by breathing for at least 5 rounds in between each baby stretch.
4. Side Quad Stretch
The side quad stretch improves flexibility, circulation, and reduces stress. It eases the tension in the knee and hip joints and prevents their any injury when overused.
- Lie on your left side and support your head using your left hand.
- Now bend your right knee and hold your toes with the right hand. Bring your feet close your right hip.
- Try to press your hip with your right feet as much as you can. This ensures a complete stretch.
- Hold in this position for 30 seconds.
- Release this position, roll over to the other side and repeat by bending your left knee.
Tip: Deep breathe throughout this stretch, to feel it completely. However, do not overstretch such that you have a cramp. Do not stretch when the muscles are cold.
5. Reclining Hamstring Stretch
This stretch improves digestion and relieves lower back pain.
- Lie on your back and lift your left leg up, such that it is perpendicular to the bed.
- Make sure the other leg and pelvis are well settled on the bed.
- Try and bring your left leg closer to the face without bending it at the knees.
- Hold on to the position for 30 seconds and release the pose.
- Repeat with the other leg.
Tip: You can rest the leg on the bed against a wall in order to get a support and maintain balance. Keeping a folded towel below the head avoids any unnecessary pressure on your head.
6. Fish Stretch
This stretch relaxes your back, neck, shoulder, and chest muscles. It provides relief from any respiratory issues like sinusitis and other allergies, and headaches.
- Lie down and extend your legs.
- With the help of your arms, lift your torso, shoulders, and head up the bed.
- Let the entire weight of your body be on your elbows.
- Rest your head backward and stay in the position for 30 seconds.
- Relax by resting on the bed before repeating the pose.
Tip: Avoid this pose if you have high blood pressure, back injury, or insomnia. You can keep folded towel under each elbow to reduce any chances of injury.
7. Cobra Stretch
Cobra stretch releases stiffness in the back, increases flexibility, strengthens the hands and shoulders, and uplifts the mood.
- Lie on your tummy and extend your arms in front of you.
- Lift your torso off the bed by keeping your pelvis and legs well-rested on the bed.
- Stretch your back ahead and pull your head backward.
- Stay in the position for 30 seconds.
Tip: Do not stretch your neck too much such that you end up having a cramp. People with hypothyroidism, hernia, and peptic ulcers should avoid this pose.