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White pillows and blanket on queen bed
Flow | January 6 2022


Stretch In Bed: 5 Stretches To Start The Day

Woman stretching in bed

Do you have trouble getting out of bed in the morning? Especially now that it’s frosty outside? You are not alone. We created these five stretches to help your body feel good and kick off your morning on a positive note.

1. Full Body “Good Morning” Stretch

Lying flat on your back, extend your legs out long and reach arms overhead in the opposite direction – actively point your toes and spread the fingers wide. Imagine you could grow an inch taller today just by stretching and reaching. Hold for 15-30 seconds. Feel free to add any side-to-side wiggles or to reach left or right with arms and legs.

2. Child’s Pose

Start on your hands and knees, bring the knees out wider than your hips and keep your big toes together behind you. Reach arms forward while pressing hips back. Hold for 30-60 seconds (or longer if it feels good). You can also put a pillow (or two) under your belly for some extra support or a more gentle stretch.

3. Cat/Cow

Returning to your hands and knees, make sure knees are directly under hips and wrists directly under shoulders. On your inhale, drop the belly down to “scoop” out the low back. As you exhale, arch your back, starting at the hips and working all the way up to your neck, tucking chin into chest. Repeat for 30-60 seconds, following your breath and moving slow and controlled.

4. Half Frog

Lying on your belly, bring your right knee to hip height at a 90-degree bend and a pillow (or two) under your right knee. Relax in and let the right hip flexor sink down, opening up the inner thigh and outer hip. Hold for 30-60 seconds. Repeat on the other side.

5. Supported Forward Fold

Sitting on your bottom, place a pillow under your knees and one under your belly. Gently fold forward, hinging at the hips. Try to keep the shoulders away from the ears, pulling the chest through and not the head. Hold for 30-60 seconds.

*Exercise created by Marisa Lewon, fitness instructor at Miraval Arizona