Sometimes, after a long day at work, all you want to do is forgo the exercise routine, the yoga, the meditation, and crawl right into bed. Which is allowed! And we’re definitely not judging you for it — we often partake in it ourselves.
The only issue is that sometimes you crawl into bed, try to drift off…and you’re suddenly struck with a foot cramp. Or the knot in your shoulder decides it’s time to make itself very known. What’s one to do? You don’t want to leave your bed, especially when you’ve perfectly set up and plumped your pillows.
Why not try doing some stretches in your bed? Some easy ones that will help ease the knot, shake off the cramp, or just getting you feeling nice and loose before getting a good, full night of sleep. Here’s a round-up of five of our favourite pre-sleep bed-based stretches, just for you.
This is great for your hips and lower back and for anyone sharing a bed with you who may just laugh and laugh.
Lie flat on your back, and bring your knees towards your chest. Grab the outside of your feet with your hands — your knees should then fall slightly wider than your torso. Rock backwards and forwards, or side to side to gently massage your lower back.
Another hip opener that involves lying on your back, this is a simple move.
As mentioned, lie on your back, bring the soles of your feet together, and let your knees fall open into a diamond shape. Rest your arms and hands in any position that feels comfortable.
Knee to Chest Stretch
The name of this stretch just gives it away upfront, hey?
Lie on your back with both legs extended, and bring one knee up to your chest. Clasp your hands over your shin, just below the knee, and pull down gently. Hold this position for around 30 seconds, before swapping legs.
You’ve probably done this stretch at the gym (it’s a classic!), and now it’s time to do it in bed.
Lie on your back with your arms in a ‘T’, and leave your left leg straight. Ground the right foot on the mattress, and let the right knee fall over the left leg. For a greater stretch, use the left hand to gently pull the knee down further. Turn your head towards your right arm. Swap sides.
Full Body Stretch
This is another one that gives it away upfront. Clasp your fingers together, and reach them out over your head (palms facing out). At the same time, point your toes down towards the bottom of the bed. Hold this stretch for five seconds, and release.
Oh, and another little hack we’ve been given? Tense everything as tightly as possible for 10-20 seconds…and then release it all. You’ll feel much looser and relaxed in comparison.