Stretching has a way of melting away stress and worry, but there's no need to unroll your yoga mat [1] to get the benefits. Bed stretches are the perfect balance between active and restorative so your body can feel ready to start the day or end it.
Stretching in bed is great because you benefit from the soft surface and extra pillows, which you can use as props. But that's not all: this simple form of bed yoga can also be helpful for those struggling with symptoms of depression or burnout [2]. Yoga can help you manage your response to stress and work alongside therapy to become a useful coping skill, according to researchers [3].
Sometimes it can be hard to get out of bed in the morning, either because you're still tired or you're dreading the day. But even spending five to 10 minutes stretching can make a huge difference to your energy levels. Conversely, if you're having trouble winding down to sleep [4], slowly moving through a few bed stretches can help calm your mind and body.
Do the entire sequence if you have time, or just pick a few much-needed bed stretches from the list, such as Happy Baby or Lying Spinal Twist. Either way, you'll feel more relaxed, whether you're heading to the land of Nod or waking with the sun. Keep reading for 11 bed stretches you should try before you go to sleep or once your alarm goes off — or both!
Bed Stretches: Knee to Chest
How to do Knee to Chest stretch in bed:
- Start lying on your back with your right leg extended.
- Hug your bent left knee into your chest, clasping both hands around your shin. Gently pull down to increase the stretch. Release any tension in your shoulders and neck.
- Gently circle your knee in one direction, then the other, to loosen your hip even more.
- Hold for 30 seconds, then repeat on the other side.
Bed Stretches: Lying Spinal Twist
How to do Lying Spinal Twist stretch in bed:
- Start lying face-up, legs extended. Bend both knees into your chest, wrapping your arms around your shins and hugging them tightly.
- Release your arms, and let both knees fall to the left side.
- Extend your arms into a T position, and turn your head to the opposite side of your bent knee. You can increase the stretch by crossing your right knee over your left thigh.
- Hold here for at least 30 seconds, feeling your spine lengthen and twist.
- Use your abs to lift your knees back to the center and repeat, twisting to the other side.
Bed Stretches: Half Happy Baby
How to do Half Happy Baby stretch in bed:
- Start lying on your back with your legs extended. Bend the left knee in toward your chest, and try to hold the left foot with both hands, gently pulling the knee outside of your left shoulder.
- Relax the torso and gently pull your knee toward the bed, keeping the shoulders and head relaxed.
- Hold this pose for 30 seconds. Repeat on the other side.
Bed Stretches: Happy Baby
How to do Happy Baby stretch in bed:
- Lie on your back with your legs extended.
- Bend both knees in toward your chest, and try to hold each foot with the hand on that same side. Gently pull your knees toward the outside of your shoulders.
- Relax your shoulders and your head, staying here for 30 seconds.
Bed Stretches: Reclining Hamstring Stretch
How to do Reclining Hamstring stretch in bed:
- Lying on your back with your legs extended, raise your right leg as high as you can, keeping your pelvis flat on the bed. Hold your lower thigh, and encourage the leg to move toward your head.
- Flex your bottom foot to stretch your calf.
- Hold for 30 seconds, then repeat on the opposite side.
Bed Stretches: Lying Side Quad Stretch
How to do Lying Side Quad stretch in bed:
- Lie down on one side and prop your head up with your hand.
- Pull your top foot toward your butt to stretch the front of your thigh and hip. If you don't feel it, try gently pressing your hips forward until you do.
- If you're having trouble staying steady, you can bend your bottom knee.
- Hold for 30 seconds, then repeat on the opposite side.
Bed Stretches: Fish
How to do Fish stretch in bed:
- Lie flat on your back with your legs extended and arms close to your sides, palms facing down.
- Keeping your butt on the bed, slide your elbows back until they're below your shoulders. Inhale and you press your hands and forearms into the mattress to arch your back, lifting your shoulders off the floor, tilting your head backward.
- Hold for 30 seconds.
Bed Stretches: Butterfly
How to do Butterfly stretch in bed:
- Sit on the bed with your feet pressed together, knees out wide. Rest your hands on your feet.
- Inhale, keeping your spine long, and gently fold forward as you exhale. Press the elbows against the inner knees to open the hips further, which will help you get a deeper forward bend.
- Enjoy this stretch for 30 seconds or more.
Bed Stretches: Cobra
How to do Cobra stretch in bed:
- Lie face down with your legs extended. Extend your arms out in front of you. If you're tall, you can hang your feet over the end of the bed.
- Keeping your legs and pelvis grounded, slowly begin to walk your hands toward your chest.
- As your torso lifts off the bed, keep a slight bend in your elbows. Walk your hands in until you feel a nice stretch in your abs. Relax your shoulders away from your ears and lengthen your neck. If it feels OK, lower your head back between your shoulder blades, and you'll feel a nice stretch in your chest and neck.
- Stay here for 30 seconds, then lower your torso back to the bed.
Bed Stretches: Seated Neck Release
How to do Seated Neck Release stretch in bed:
- Sit on the bed in a cross-legged position. Rest your left hand on your left thigh or knee.
- Place your right hand on the top of your head and slowly tilt your head to the right. Apply gentle pressure with your hand to increase the stretch. Focus on dropping your left shoulder blade down your back to increase the stretch.
- Hold for 30 seconds. Repeat on the opposite side.
Bed Stretches: Seated Shoulder Stretch
How to do Seated Shoulder stretch in bed:
- Sit in a comfortable cross-legged seated position.
- Interlace your hands as you raise your arms overhead, pressing your palms toward the sky.
- Gaze at your hands, breathing deeply into the chest.
- Hold for 30 seconds.
