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Begin your day with more flexibility by trying NASM-CPT Annie Landry’s bed stretches, especially if you’re over 60.
Foam rolling is a fantastic way to warm up before engaging in strength training, specifically targeting tight muscle groups like the glutes, thighs, and IT band. However, it can be a bit tricky for those with limited flexibility and strength because it often requires positioning that allows you to apply the necessary pressure for effective self-myofascial release.
Individuals with certain medical conditions such as osteoporosis, fractures, or neuropathy should avoid foam rolling. A more suitable and gentler option is to perform stretches while still in bed. As a certified personal trainer, I frequently advise my clients to incorporate morning stretches into their routine to help ease muscle tension even before they get out of bed.
Here’s How to Get Started
For each exercise below, aim to hold or perform the stretch for 30–60 seconds, as this duration is effective for improving flexibility. You can gradually work up to this time by starting with 15 seconds, then progressing to two sets of 15 seconds, then 30 seconds, followed by two sets of 30 seconds, and, eventually, 60 seconds. Progress slowly, and always listen to your body. If you experience any sharp or stabbing pain, stop the stretch immediately. And, as always, be sure to check with a medical professional before beginning any new exercise regimen, especially if you have any prior injuries or chronic illnesses.
Psoas Leg Grab
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Many of us hold a lot of tension in our psoas muscles. These are your deep hip flexor muscles that tighten and shorten with prolonged sitting. Those with more sedentary routines will benefit from stretching these muscles.
- Scoot to the edge of your bed so that your outside leg is dangling over the side, but your back is flat on the bed.
- Gently grab your leg wherever you can reach: your thigh, calf, or, if you are very flexible, your foot.
- Avoid placing pressure on the knee joint and arching the back.
- Gently press or pull the leg backwards with your hand until you feel a good stretch through the front of your hip and into your side.
- Move to the other side of the bed and stretch the other side.
Supine Twist
This stretch is great for spinal mobility. You may also feel a stretch in the obliques.
- Lie flat on your back.
- Gently bend the left knee and bring it across your midline, towards the right side of the body.
- Reach the left arm out and look back towards the left hand.
- Ideally, the knee and opposite arm would be flat on the floor, but do not force this position.
- Gently sink into the stretch and let it deepen.
- Release the twist, return to a flat back position, then switch to the other side
Prone Figure Four
This is a great stretch for tight inner thighs and hips.
- Lie flat on your belly.
- Gently draw the right foot up the left leg until it reaches the knee.
- The right knee should point out to the right side at 90 degrees if flexibility allows.
- Soften into the stretch, ensuring that the pelvis is flat against the bed.
- To increase the intensity, move the right foot further away from the left leg until you reach the desired level of intensity.
Supine Leg Circles with Bent Knees
This is a gentle, but more dynamic stretch for the hips and back.
- Lie on your back and stack your knees above your hips.
- Lightly grab the back of the thighs or the shin bones, if flexibility allows.
- Avoid placing pressure on the knees.
- Ensure that your back is pressed firmly into the mattress so that the back is not arched.
- Softly circle the legs to the right several times, then repeat on the left.
Stretching daily will help you maintain, or even gain, flexibility. It can also help relieve tension and soreness that result from everyday activities.
Annie Landry, M.A., NASM-CPT, CES, CNC, BCS, VCS, AFAA-CGFI