These are the stretches that I do first thing
in the morning.
First thing every morning, before my feet hit the floor I do a series of stretches in bed. View Bed Stretches #1 for the introduction.
This is the second video in a series of progressions showing a very short in-bed-stretching routine that I do every morning. It may offer some ideas to start exploring your own options for a morning routine. It’s a good idea to develop a similar habit everyday for the rest of your life. The point is to do what feels right for your body – not what feels right for mine!
Some people might find that starting with holding the knees to chest is more than enough to take on first thing in the morning. That’s fine. Do what works for you. One thing we know for sure, is that we have to move in order to be able to move. So, I’d like to encourage everyone upon waking to get the fuzz out and “keep moving, stretching and using your body.”
This second video offers a quick review of the first two stretches/exercises:
- hold knees to chest
- single leg hip flexor stretch (right & left)
- Bicycle legs to ceiling is an exercise, which actively stretches our muscles gradually and gently.
- As our muscles warm up from this repetitive action we stimulate oxygen and blood flow to our entire body.
- I focus on working through my feet, stretching and leading the movement up to the ceiling with my heel.
- When I first included this exercise I only did about 20 repetitions – and it seemed like a long while before I added on.
- Using my duvet supports my sleepy, inflexible morning body so that I don’t end up gripping my back to hold my legs up.
- Approximately, one year later, I naturally do one hundred repetitions (counting by 10’s) – Good mental exercise to wake the brain up too!
- It takes fifty repetitions for me to wake up and the second set of fifty has purpose!
It sure is a nice feeling to step out of bed rather than crumble out.
NOTE: These Bed Stretches are meant to be a very gentle way of waking up the body. In no way should this routine be considered a workout or performed aggressively.
I repeat, they should be done very gently. Keep knees bent, this is not a performance routine and knees should remain bent, even if you can straighten them during the day when you do the same type of movement.
Also Note: That when I filmed myself doing these stretches it was already afternoon and my body was very warmed up. First thing in the morning I do NOT move as fluidly; my body feels very rickety and stiff, besides feeling half asleep. Sometimes, I take the stretch and fall back asleep for a few seconds in the stretch! And abruptly wake up – oh, yeah – where was I?
It’s just a nice way to start my day.
Bed Stretches #3…coming soon.
I’m so glad I found this site! (Found you on Bodyrock!) 🙂 My mom has always stressed the importance of stretching in the morning once you wake up. I remember I fell asleep in her bed, heard my alarm and jumped out of bed.
She made me follow her routine but I can never remember it. Having these videos will help me get my stretching routine in bed 🙂 Thanks so much!
Nice warm up, Love the music to put everyone at ease from viewing the core energy burn lol 🙂
Thanks! I gave myself a good chuckle putting it together…:)
I enjoyed it! 🙂