Wake Up and Stretch: 5 In-Bed Exercises
Recommended Frequency:
Every day
You can customize this routine to suit your needs, so anything you don't like, change or skip it!
Hook Lying Rotation
A gentle spinal rotation exercise performed while lying on your back with knees bent. This movement helps loosen the lower back and hips.
Rotate knees side to side
Single or Double Knee to Chest
A gentle stretch for the lower back and hips, performed by bringing one or both knees towards the chest while lying on your back.
Single knee to chest
Double knee to chest (optional)
Overhead Arm Reach
A stretch for the shoulders and upper back that also helps improve posture and breathing.
Reach arms overhead
Upper Back Rotation Reach
A gentle rotation exercise for the upper back (thoracic spine) that also engages the abdominal muscles.
Perform rotation reaches
Shoulder Shrugs
A simple exercise to mobilize the shoulders and shoulder blades, improving posture and reducing upper body tension.
Perform shoulder shrugs
Double shoulder shrugs
- 💪Spinal MobilityImproves rotation in the lower back, helping to loosen stiff joints and muscles.
- 💪Pain ReductionGentle movement can help alleviate morning stiffness and discomfort in the lower back.
- 💪Lower Back FlexibilityHelps stretch and loosen the lower back muscles and joints.
- 💪Spinal DecompressionCan help relieve pressure on the spine, particularly beneficial for those with stenosis.
- 💪Shoulder MobilityImproves flexibility and range of motion in the shoulders and upper back.
- 💪Posture EnhancementHelps counteract the effects of poor posture from sleeping or daily activities.
- 💪Breathing ImprovementThe coordinated breathing with movement can help improve lung capacity and oxygen flow.
- 💪Thoracic MobilityImproves rotation and flexibility in the upper back, which is often stiff from sleeping or prolonged sitting.
- 💪Core EngagementGently activates the abdominal muscles, promoting core strength and stability.
- 💪Shoulder MobilityImproves movement of the shoulders and shoulder blades across the rib cage, reducing stiffness and tension.
- 💪Posture ImprovementHelps counteract rounded shoulders and poor posture that can develop from sleeping or daily activities.
What do I need to start this routine?