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4 Bed stretches to Improve Adaptability, According to Experts
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stretching is a fantastic way to improve flexibility, relieve tension, and reduce soreness. You don’t even need to get on the floor – you can do it right in your bed! Here are four gentle stretches recommended by fitness professionals to incorporate into your daily routine.
1. Supine Spinal Twist
This stretch targets the spine, obliques, and lower back.
* Lie flat on your back.
* Gently bend the left knee and bring it across your midline, towards the right side of the body.
* Reach the left arm out to the side, and look back towards your left hand.
* Ideally, the knee and opposite arm would be flat on the floor, but do not force this position. Listen to your body.
* Gently sink into the stretch and let it deepen with each exhale.
* Hold for 20-30 seconds, then release the twist, return to a flat back position, and switch to the other side.
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2. Prone Figure Four
This is a great stretch for tight inner thighs, glutes, and hips.
* Lie flat on your belly.
* Gently draw the right foot up and place it on the left thigh, just above the knee. (This creates the “figure four” shape.)
* The right knee should point out to the right side. The angle will vary depending on your flexibility.
* soften into the stretch, ensuring that your pelvis remains flat against the bed. Avoid arching your lower back.
* to increase the intensity, gently pull the left thigh towards your chest while keeping the right foot flexed.
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3. Supine Leg Circles with Bent Knees
This is a gentle, more dynamic stretch for the hips, lower back, and core.
* Lie on your back and stack your knees above your hips.Keep your feet flexed.
* Lightly grab the back of the thighs or the shin bones, if flexibility allows. Avoid placing pressure directly on the knees.
* Ensure that your back is pressed firmly into the mattress so that your lower back doesn’t arch.
* Softly circle the legs to the right several times, then repeat on the left. Keep the movements controlled and mindful.
* Start with small circles and gradually increase the range of motion as you feel comfortable.
4. Knee-to-Chest Stretch
This stretch targets the lower back and hips.
* Lie flat on your back with your knees bent and feet flat on the bed.
* Gently bring one or both knees towards your chest, clasping your hands around your shins or behind your thighs.
* Gently pull your knees towards your chest, feeling a stretch in your lower back and hips.
* Hold for 20-30 seconds, then slowly release.
Stretching daily will help you maintain, or even gain, flexibility . It can also help relieve tension and soreness that result from everyday activities.
By Annie Landry, M.A., NASM-CPT, CES, CNC, BCS, VCS, AFAA-CGFI
Founder, Create Movement Collective [Read more about Annie](https://www.eatthis.com/author/