Nealy looking down

Get Flexible in Bed

Have you ever thought to yourself “I should really stretch more often?”. Or perhaps whenever you see signs for a yoga studio or a friend tells you she just came back from yoga class you think “I should really do that”.

We have many things that we tell ourselves we wish we could do but somehow never make the time or prioritize doing them. Stretching always feels like one of them. After a sweaty adrenaline filled workout most of us just shower and get on with our day. Oh wait, or do most of us even do the workout? Yeah, that too! But stretching? Nah. Maybe next time.

As I am sure you already know, stretching is a key element of spinal mobility and vital to freedom in your joints and muscles. Stretching helps avoid burnout and pain and even helps ease your mind. So today I wanna share a radical idea: get flexible in bed. Yup! Instead of hitting the 5 minute snooze button in the morning, or perhaps instead of watching a Netflix show before bed, try these simple moves before you get out of bed or right when you get into bed.

By incorporating these stretching habits into your day, you may find yourself feeling better inside and out. And perhaps, you’ll get inspired to take these stretches onto your mat or into the studio one day soon.

Knee-to-chest stretch

This is a great stretch for your lower back and hips. Lie on your back with your legs stretched out in front of you. Bring your right knee up towards your chest and gently pull it in towards your right shoulder until you feel a stretch in your hips, lower back and glutes. Take a few long deep breaths. Hold for 10-20 seconds and then switch sides.

The supine twist 

Bring one knee up towards your chest and then gently guide it across your body towards the opposite side of your bed. Look towards the opposite side of your bent knee and hold for 10-20 seconds before switching sides. This is another amazing one for your lower back and hips.

Happy baby pose

Lie on your back and bring your knees towards your chest. Grab the outsides of your feet with your hands and gently pull your knees towards your armpits. Rock back and forth to massage your lower back and hips. Hold for 10-20 seconds.

Bridge pose

Lie on your back with your knees bent and feet on the bed. Press your feet into the bed and lift your hips up towards the ceiling. Keep your arms at your sides or interlace your fingers behind your back for an added shoulder stretch. Hold for 10-20 seconds. I love this for the lower back, glutes and shoulders.

Hamstring stretch

Sit on the edge of your bed with one leg extended straight out in front of you and the other foot resting on the ground. Hinge forward at your hips and reach towards your toes, keeping your back straight. Hold for 10-20 seconds and then switch legs.

If you’re more flexible, sit upright in bed with both legs stretched out in front of you. Inhale your arms above your head, then exhale and hinge from the hips to fold over your legs.

Think you don’t have time or need special equipment?

Think again. My gorgeous friend, Anna Dearmon Kornick, has one of my all-time favorite podcasts about work, life and balance. As an entrepreneurial busy mom of four who leads a very full (yet flexible!) life, you can see why I like it, right?  Tune into this episode of her podcast where I share how flexibility is your greatest time management tool.

When thinking about finding time for stretching, start with just 30 seconds – that’s all you need to begin with. 

And you don’t need any special equipment – just bring just yourself and comfortable clothing allowing you to stretch freely. But if you would like some home workout inspo, I have ideas here: the best way to work out efficiently from home

There you have it – a quick and easy guide to stretches you can do at home to get flexible in bed

In fact, I have a whole load of other wellness-related ideas for you here in Highlights on Instagram.

Remember to always listen to your body and never push yourself too far.

Start slow and work your way up to longer holds and deeper stretches. Your body and mind will thank you for it!

Until next time, stay fabulously flexible!

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