5 Quick Morning Stretches You Can Do in Bed

Mornings are a beautiful time to ease into your day with intention. Here are five simple and full-body stretches you can do from the comfort of your own bed.

1. Knees to Chest Stretch

• Lie on your back and bring both knees toward your chest.
• Hug your knees with your arms and gently rock side to side if it feels good.
• Hold for 20–30 seconds, breathing deeply.

2. Figure 4 Stretch

• Lie on your back with both knees bent and feet flat on the bed.
• Cross your right ankle over your left thigh, creating a figure 4 shape.
• Reach through your legs and gently pull your left thigh toward your chest.
• Hold for 20–30 seconds and switch sides.

3. Supine Butterfly Stretch

• Lie on your back and bring the soles of your feet together, letting your knees fall open to the sides.
• Rest your arms at your sides or place one hand on your belly and the other on your chest to encourage belly breathing.
• Tip: if the stretch is too intense, you can place pillows under your knees to better support your thighs.
• Hold for 30 seconds, breathing deeply.

4. Hamstring Stretch

• Lie on your back with both legs extended.
• Lift one leg toward the ceiling, keeping it as straight as possible.
• Hold behind your thigh or calf, gently pulling the leg toward you.
• Hold for 20–30 seconds, then switch sides.

5. Cactus Stretch for Arms and Chest

• Lie on your back with arms extended out to the sides, elbows bent at 90 degrees (like a cactus shape).
• Relax into this position, letting your chest and shoulders open naturally.
• Take deep breaths and hold for 30 seconds.

  Give these stretches a try tomorrow morning and notice how much better you feel!