Gentle stretches performed in bed can be a soothing way to address muscle stiffness and back discomfort, particularly first thing in the morning or just before sleep. This approach offers a low-impact method to encourage mobility, which is beneficial if you wake up feeling tight. Moving through gentle, controlled motions helps to increase blood flow to the muscles and connective tissues. This promotes relaxation and flexibility. These stretches are designed to be restorative, using the support of the mattress for comfort while slowly improving your range of motion.
Essential Safety and Setup Guidelines
The goal of stretching is to feel mild, comfortable tension, never sharp or shooting pain. Pain is the body’s signal to stop immediately, as pushing through it risks injury to muscles or joints. Always move into and out of each position slowly and deliberately, avoiding sudden or jerky movements. Maintaining steady, deep breathing helps calm the nervous system, allowing muscles to relax and lengthen more effectively. Hold each static stretch for 20 to 30 seconds to allow muscle fibers time to lengthen.
While many stretches are designed for a firm, flat surface, performing them on a mattress introduces a variable of stability. A softer mattress may require you to adjust the depth of the stretch to maintain control. If you have any pre-existing conditions or injuries, such as osteoporosis or a spinal disc issue, consult a healthcare professional before starting a new stretching regimen. Consistency in a gentle routine is far more effective than intense, infrequent stretching.
Stretches for Lower Back and Hips
The lower back, or lumbar spine, is often the primary source of morning stiffness, making targeted stretches highly effective.
Knee-to-Chest Pull
This foundational stretch gently flexes the spine and stretches the gluteal muscles. Lie on your back with knees bent and feet flat. Gently pull one knee toward your chest, holding behind the thigh or shin. Keep the opposite leg relaxed and hold for about 30 seconds before switching sides. The Double Knee-to-Chest Pull variation involves hugging both knees simultaneously, further rounding the lower back and offering relief to the paraspinal muscles.
Supine Spinal Twist
This twist promotes spinal mobility and releases tension in the hips and lower back. Lie on your back, extend your arms out to the sides, and gently allow your bent knees to fall to one side. Keep both shoulders grounded on the mattress.
Figure-Four Stretch
This stretch targets the piriformis muscle, which can contribute to deep hip and lower back discomfort. Cross one ankle over the opposite knee, forming a “figure four” shape. Gently pull the bottom knee toward your chest until you feel a stretch deep in the hip. Hold this stretch for up to 60 seconds on each side, breathing deeply into the hip joint. Pelvic Tilts are a gentle movement to warm up the area, involving flattening the small arch in your lower back against the bed and then releasing it.
Stretches for the Upper Back and Shoulders
Addressing the thoracic spine and shoulders can alleviate tension that often radiates down into the mid-back.
Chest Opener
Lie flat on your back and extend your arms out to the sides, letting them sink toward the mattress to stretch the pectoral muscles and front of the shoulders. For a deeper stretch, bend your elbows to a 90-degree angle, placing your hands palm-up near your head, and allow gravity to pull your elbows down toward the bed.
Side-Lying Thoracic Rotation
To mobilize the upper back, lie on one side with your knees pulled up toward your chest to lock out the lower back. Extend your bottom arm forward and place your top hand behind your head. Slowly rotate your top shoulder blade backward toward the mattress, initiating a gentle twist through the thoracic vertebrae. Hold the rotation briefly, feeling the stretch across your chest and upper back, then return to the start.
Supported Thoracic Extension
This stretch uses a small prop to encourage mild thoracic extension. Place a small, rolled-up towel or thin pillow horizontally across your mid-back, just below your shoulder blades. Let your head rest back and extend your arms overhead to deepen the stretch across your chest and the front of your shoulders. This helps to counteract forward-slumped posture.