Stretches to Do in Bed

Who Needs a Yoga Mat? Stretches You Can Do in Bed

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Spinal Twist

Here's a stretch that seems like it was made to do in bed. It stretches that will target your lower back.

Lie on your back on the left side of your bed. Lift your right knee into your chest, and then cross it over to the left side of your body. Let it hang slightly over the edge of the bed.
Extend your right arm in T-position, palm facing down. Bring your left hand to your right hip, and gently press your hip to the left to increase the stretch.
Turn your head to the right.
Stay like this for 30 seconds or more, feeling your spine lengthen and twist. You may even hear some cracks.
Use your abs to lift your knee back to center. Shift your body over to the right side of the bed and do this stretch with the left knee.
Stay here for at least 30 seconds and then lift your knee back up. Hug both knees into your chest to release your lower back.

2 / 10

Spinal Twist

Here's a stretch that seems like it was made to do in bed. It stretches that will target your lower back.

Lie on your back on the left side of your bed. Lift your right knee into your chest, and then cross it over to the left side of your body. Let it hang slightly over the edge of the bed.
Extend your right arm in T-position, palm facing down. Bring your left hand to your right hip, and gently press your hip to the left to increase the stretch.
Turn your head to the right.
Stay like this for 30 seconds or more, feeling your spine lengthen and twist. You may even hear some cracks.
Use your abs to lift your knee back to center. Shift your body over to the right side of the bed and do this stretch with the left knee.
Stay here for at least 30 seconds and then lift your knee back up. Hug both knees into your chest to release your lower back.