Stretching in bed relaxes your body before going to sleep, and it can also be a great way to gently wake you up in the morning. Here are seven stretches you can do in your pajamas. Do all seven if you have time, or just pick a few. They can relieve stress after a busy day, or give your brain some calm time before you have to get up and hit the ground running.
Spinal Twist
Here's one of my favorite stretches to do in bed that will target your lower back.
Spinal Twist
Here's one of my favorite stretches to do in bed that will target your lower back.
- Lie on your back on the left side of your bed. Lift your right knee into your chest, and then cross it over to the left side of your body. Let it hang slightly over the edge of the bed.
- Extend your right arm in T-position, palm facing down. Bring your left hand to your right hip, and gently press your hip to the left to increase the stretch.
- Turn your head to the right.
- Stay like this for 30 seconds or more, feeling your spine lengthen and twist. You may even hear some "cracks."
- Then use your abs to lift your knee back to center. Shift your body over to the right side of the bed and do this stretch with the left knee.
- Stay here for at least 30 seconds and then lift your knee back up. Hug both knees into your chest to release your lower back.
Here's another one that will target the muscles in your lower back.
- Lie on your back with your legs extended.
- Gently bend your right knee into your chest. Clasp your hands in front of your shin and gently pull down to increase the stretch. Release any tension in your shoulders and neck.
- Keep your left leg relaxed in a comfortable position.
- Hold for 30 seconds and then repeat with the left knee bent.
This one will target the always-tight hips and lower back.
- Lie on your back with your legs extended.
- Gently bend your right knee and hold on to the sole of your foot with both hands. Gently press your knee toward the bed so it's next to your torso, and just below your shoulder. Your back and head should remain resting on the bed.
- Keep your left leg relaxed in a comfortable position.
- Hold for 30 seconds and then repeat with the left knee bent.
This relaxing stretch will target your quads, hip flexors, and shoulders.
- Lie on your left side. Bend your left elbow and gently prop your head up with your left hand.
- Bend your right knee and hold on to the top of your foot with your right hand. Pull your heel toward your bum. If you find it tough to balance, then bend your bottom knee as well.
- Hold for 30 seconds, pressing your hips slightly forward to increase the stretch in the front of your thigh.
- Then release the stretch, roll over onto your right side and stretch your left quad.
This gentle stretch will lengthen the muscles in your abs, chest, and neck, and it'll also increase flexibility in your spine.
- Roll over onto your belly and extend your arms out in front of you. If you're tall, you can hang your feet over the end of the bed.
- Keeping your legs and pelvis grounded, slowly begin to walk your hands toward your chest, As your torso lifts off the bed, keep a slight bend in your elbows. Walk your hands in until you feel a nice stretch in your abs. Relax your shoulders away from your ears and lengthen your neck. If it feels OK, lower your head back between your shoulder blades, and you'll feel a nice stretch in your chest and neck.
- Stay here for 30 seconds and then lower your torso back to the bed.
- Follow this move with Child's pose to stretch out your back.
You'll not only stretch the muscles in your torso and feel your spine elongate, but you'll also feel this in your neck, chest, and shoulders.
- Sit in the middle of your bed with your legs extended in front of you.
- Slowly lower your torso down so that your head is hanging off the bed. Extend your arms to the floor, and relax your body. Allow gravity to deepen the stretch.
- Stay for 30 seconds and then sit up.
Here's a variation of Pigeon that will stretch your tight hips.
- Stand in front of your bed and lift your right knee up. Place your lower right leg on top of the bed. If your hips are pretty flexible, adjust your shin so that it's parallel with the edge of the bed. Flex your right foot and stay here for 30 seconds.
- Then fold your torso over your right leg for another 30 seconds.
- Lift your torso up, and then switch sides.
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