5 Easy Morning Stretches in Bed

by | Aug 23, 2018 | Health Articles

Morning stretches while still laying in bed? Yes please. These 5 easy morning stretches are a simple and gentle way to wake up and energize your body, relieve muscle tension, and improve blood circulation.

I love stretching and it’s one of the reasons why I love ballet so much. Stretching improves circulation, energizes our body, and relieves muscle tension or tightness. Ever wondered why our bodies naturally like to stretch when we wake up? Loosening up our stiffened muscles from hours of sleeping often comes automatically.

If you’re looking for a very simple, gentle morning stretch routine that you can practice while you’re still laying in bed, then these stretches are perfect for you. They’re easy to do and require little effort, yet they’re still so effective at waking us up and leaving us feeling refreshed and ready to start the day. I promise – you’ll love ’em!

Please note: always speak to your healthcare provider if you have any health conditions or questions about undergoing any new kind of exercise regime.

5 Easy Morning Stretches

1. Full Body Stretch

Begin by laying in a flat position on your back. Reach your arms up over your head, palms facing up and fingers intertwined, pushing upwards. Point your toes at the same time and feel the entire length of your body stretching. Hold for 5 breaths, release, and repeat 1-2 more times.

This is a great way to relieve muscle tension and tightness throughout the body.

2. Knees-to-Chest Stretch

From a flat position, pull your knees up towards your chest and hold for 10 breaths. This simple stretch is great for stretching the lower back.

3. Supine Twist

From the Knees-to-Chest position, gently release your knees to the left, turning your head in the opposite direction if it’s comfortable to do so. Hold for 5-10 breaths before pulling your knees back up to your chest, and releasing once again on the opposite side. Hold again for 5-10 breaths.

This stretch is fantastic for loosening up the back and spine. It’s one of my favourites!

4. Seated Forward Bend

Gently sit yourself up, stretching your legs out in front of you. Give your feet and toes a little wiggle, and reach forward into a Seated Forward Bend. Bend as far as is comfortable for you — don’t force yourself to bend too far — placing your hands around your heels or on your shins or knees. Hold this position for 3-5 breaths.

5. Spinal Reach

While still seated, bring yourself into a cross-legged position or other seated position that feels comfortable for you. Keeping your spine straight, reach your arms up overhead, fingers intertwined and palms facing up, and push your hands upwards. Gently bend to the right, holding for a moment, and gently bend to the left, holding for another moment. Repeat these bends 3-5 times while continuing to stretch upwards. Then relax.

This is by far my favourite stretch to do. It’s an excellent way to lengthen the spine and release tightness throughout the sides of your body.

I hope these stretches help to energize and wake you up in the mornings! For the full routine, check out the video below:

by Meghan Livingstone

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  1. Angelina

    My favorite is the full body stretch 🙂

    • Meghan

      Such a good one! I love the supine twist and spinal reach 🙂

  2. Milcah

    I love the spinal reach! My cat prefers the full body stretch, knees to chest stretch and supine twist because he can find ways to sit on me as I stretch 🙂

    • Meghan

      Isn’t it the BEST when cats sit on you?? I loved it when my cats did that. Hehehe

  3. Charlotte

    Thank you so much for this lovely morning stretch routine!


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Hi, I’m Meghan. I’m a Certified Holistic Nutritionist, blogger, and YouTuber with a passion for healthy, simple living. I’m here to inspire you to listen to your body, eat mindfully and wholesomely, and create a fulfilling life that’s completely unique to you.