The mornings may be getting lighter, but the cold winter months are still in full swing. To keep you cozy and cared for we’ve rounded up 5 gentle stretches you can do from the comfort of your own bed. When that alarm clock goes, try these stretches to slowly wake yourself up and start pumping blood into your limbs. Remember, not all movements are designed for every body; if you have concerns be sure to consult your Chiropractor before beginning a new routine.
Image by Amanda Quadrini
1. Single knee-to-chest stretch
Complete 2 to 4 reps on each side.
- Lie flat on your back.
- Bring one knee up toward your chest.
- Grab your lower leg and give it a squeeze toward your chest.
- Hold the leg there for 10 to 30 seconds, depending on your comfort level.
- The other leg should remain straight.
- Repeat on the other side.
Where you should feel it: butt and lower back.
Image by Amanda Quadrini
2. Double hamstring stretch
Complete 2 to 4 reps on each side.
- Bring both thighs to your chest.
- Grab behind your thighs, then straighten out your knees so your feet point up toward the ceiling.
- Hold the leg there for 10 to 30 seconds, depending on your comfort level.
Where you should feel it: back of the thighs, in the hamstring area. If you’re tight, you may also feel it in your calf and butt.
Image by Amanda Quadrini
3. Lower trunk rotation stretch
Complete 5 reps on each side.
- Place your arms straight out to the side so your upper back is flat against the bed.
- Bend your knees so they’re pointing toward the ceiling.
- Keep your feet flat on the bed, side-by-side (as close as possible).
- Slowly rotate your knees to the right. Go as far as you feel comfortable, then pause for 1 to 2 seconds.
- Bring the knees back up to the middle, then repeat on the other side.
Where you should feel it: lower back and hips.
Image by Amanda Quadrini
4. Quadriceps stretch
Complete 2 to 4 reps.
- Come to a kneeling position on the bed (if this is uncomfortable, you can grab a pillow and place it underneath your shins).
- Slowly lean backward.
- Holding the stretch for 10 to 30 seconds, depending on your comfort level.
Where you should feel it: front of the thighs.
Image by Amanda Quadrini
5. Press-ups
Complete 5 to 10 reps.
- Lie flat on your stomach.
- Place your hands in push-up position.
- Keep your hips and pelvis in contact with the bed.
- Using your hands, start to slowly lift up your head and your shoulders so you begin leaning backward.
- Hold the stretch for 1 to 2 seconds.
Where you should feel it: upper back, neck, and shoulders.
What’s the purpose?
These five stretches make it possible to spend five extra minutes in bed, while also doing something positive and productive for yourself. Trust me, it’s a better alternative to hitting the snooze button.
These particular moves enhance energy, decrease stiffness, and improve mobility, so when your feet do hit the floor, you feel better, more energized, and have less discomfort.
Looking for more ways to add stretching to your self-care routine? Try these Dynamic Stretches by Evolve’s own RMT Andrew Burchell. To learn more email us at info@evolvevancouver.ca or book an appointment with one of our experienced practitioners.
Please note that any advice in this article doesn’t replace personalized medical advice from a professional.