Stretching Exercises That You Can Do In Bed

If you love stretching exercises, then you will love this post. I am discussing these exercises with you because flexibility is one of the most important things for the human body. If you stretch yourselves regularly, then you can go all the way with your body. If you ignore your flexibility, then you are going to face a lot of pain in the old age.
Stiff collar, stiff joints and all kinds of motor abilities get affected if you are not flexible.
Here are some exercises which will help you in this regard.
 

Warm Up – The Most Important Step Of All Stretching Exercises

This stretch is handy for warming up your body, straighten and relieve your spine, and warms up your body for movement.

  • Lie on your back,
  • Stretch your arms up over your head,
  • Straighten your back. You should be able to feel the movement
  • Straighten your legs and take two deep breaths in and then exhale out.
  • Lift your legs slowly in the air.
  • Return your legs slowly to the previous position.
Stretching Exercises
Warm Up

Knee Stretch

This stretch will increase the mobility in the lower back.

  • Lie on your back,
  • Lift one of your knees up slowly towards your chest,
  • Wrap your arms around your knees and embrace them tightly,
  • Your neck and shoulders should remain still,
  • Slowly , move from left to the right side and then to the opposite side.
  • Press your lower back into the mattress and take deep breaths, inhale and then exhale.

Stretching Exercises
Knee Stretch 1

 
Stretching Exercises
Knee Stretch 2

The Spine Stretch

These stretches feel amazing to the hips, lower back, and chest even.

  • Lie on your back,
  • Lift one of your knees up slowly towards your chest,
  • Use your left hand to bend right leg across the left side. Allow the knee to stay in that position for a few seconds.
  • Stretch the right arm and turn your head towards right. Take five deep breaths. Inhale and then exhale.
  • Repeat the same for the left side.
Stretching Exercises
Spine Stretch 2

The Hamstring Curl And Twist

These stretches are beneficial for your lower back, hamstrings, hips, knees, and ankles.

  • Lie on your back,
  • Lift your right knee up slowly, towards your chest,
  • Wrap your arms around your knee and embrace them tightly pointing the foot towards the ceiling.
  • Bring the leg closer to the chest. Rotate the ankle round and round in big, slow circles.
  • Take five deep breaths. Inhale and then exhale and then stretch a little more.
  • Repeat the same for the left side.

Stretching Exercises
Hamstring Curl And Twist

 

The Neck Stretch

These neck stretches will help to relieve the pain from sleeping on pillows either too big or too small.. and will start to improve your range of motion in the cervical spine.

  • Follow this sequence in a slow, smooth fashion to avoid any injury.
  • Stretch your arms up over your head,
  • Bend your chin in to your chest and then look down stretching one cervical at a time.
  • Slowly, lift your head back up .
  • Then look up to the ceiling. Don’t allow the head to fall back, otherwise you will have an injury
  • Then turn your head. Look towards the right. Stretch as much as you can.
  • Repeat the same for the left side.

Stretching Exercises
Neck Stretch

Did you like this exercise. There are more stretching exercises for you.