14 Morning Stretches Exercises That You Can Do From Bed

The knee-to-chest pull is a beneficial morning exercise that targets the back and glutes by providing lower-body flexibility. To begin, lie on your back, spread your legs, place your hands at your sides, bend one knee, and bring it to your side chest.

Grasp your knee with each palm and slowly pull it toward your chest by keeping your other leg relaxed and inclining towards the mattress to experience the stretch in the lower part of your back and hip. Hold the position for 15-30 seconds and release and repeat with the other leg.

Cat and Cow Stretch can be added to your morning exercise routine to improve spine, back, neck, and shoulder flexibility. This stretch is often used in yoga and is beneficial to promote spinal mobility and ease morning stiffness. 

To start this stretch, bend and reach forward with your feet shoulder width apart. Your spine needs to be in a neutral position, and your head needs to be in line with your spine.

As you inhale, arch your back by dropping your belly, lifting your head, and tailbone upwards. Slowly round your back towards the ceiling, scoop your belly towards your spine, and tuck your chest to create a curve in your upper back. Continue this in a slow and fluid motion and repeat for around 5-10 rounds.

This is a morning yoga stretch that helps you stretch and relax your back, hips, thighs, and ankles. This pose stretches the back, opens the hips, and promotes relaxation and mindfulness.

Start by positioning yourself on all fours, bring your big toes together, and make sure that your knees are hip-width apart and wider. Now, raise your arms above your head and slowly move them down stretching forward until your palms and torso are on the floor.

When you find yourself in this position, relax your body and release the tension in your back, shoulders, neck, and back. Hold for 30 seconds, feeling on your back, gently raise the torso, and bring your hands back to your knees.

Knee roll stretching is an excellent exercise that stretches your back and reduces problems such as tightening or causing niggles. This exercise can also be a part of your warm-up routine and can be performed before a back workout session.

To perform this stretch, lay down on a mat by placing your back flat, raising your knees, and keeping your feet flat on the floor. Follow up by extending your arms out on both sides to form a T-shape and lift your legs in the air. When you do this, your spine needs to remain flat on the floor.

After the starting position, roll your knees towards the floor on one side, left or right, by turning your head in the opposite direction. Now, return to your starting position and continue to do this on the opposite side.

The Cobra Stretch is a morning yoga pose that focuses on the chest, shoulders, and abdomen while strengthening the spine. This is a great stretch that helps improve your posture and reduce back stiffness. To do this pose, lie on your stomach, keep your elbows close to your body, and place your hands flat under your shoulders.

Place your hips on the mat and slowly lift your head and chest by pressing your elbows together, making sure your elbows are tucked in at your sides. If you are comfortable, you can extend deeper by looking up and feeling the stretch across your chest and front of your torso.

Hamstring exercise when done lying on the back is beneficial to those with lower back pain and/or leg pain. Start by lying on the floor and wrapping your hand around the back of one thigh. Support the thigh with your hand and make sure that the other leg is flat on the floor.

Now, gradually release the knee until you feel a stretch in the back of the thigh, and lay it parallel to the ceiling. When you do this stretch, always extend and straighten the knee until the stretch is comfortable.

Hold the position for 10 seconds initially and then gradually increase the intensity to 30 seconds.

Neck stretching exercise is effective in quickly reducing neck pain by building the muscles that support your neck. Poor posture, long hours on the phone, sleeping, and driving create pressure on the neck muscles. Doing this exercise can help your neck flexibility by promoting various motions in your neck and shoulder.

To do this posture, slowly tilt your head toward your right shoulder and try to touch it with your ear without raising your shoulder. When you feel the stretch, hold it for 5-10 seconds and stop tilting your head. Repeat the same process on your left side. 

Butterfly exercise is a great exercise that helps to target your inner thighs, hips, and groin muscles by improving flexibility in hip areas. If you want to stretch your inner thigh and enhance your posture, this stretch can be very beneficial for you.

Start by sitting on the mat and crossing your legs. Pull your feet closer toward your hips as much as you can to deepen the intensity. Now, continue by stretching out, straightening your spine, and tucking your chin in toward your chest.

As you inhale, stretch your spine and feel it extending out through the top of your head. When exhaling, fall heavy onto the floor and sit for a while into the stretch. Hold this position for about 2 minutes and repeat 2 to 4 times.

The posture of the Side-lying Chest Openers stretch focuses on stretching your chest, shoulders, and upper back to allow your muscles to flex and reduce stress on your upper body. If you want to do this exercise, lie with your head on your side and knees bent at a 90-degree angle.

With your hands together, place your arms in front of you and lift your top arm over your body behind you. When doing this movement, your trunk should also roll naturally. Now, hold this position for 15-30 seconds, then release by lifting your arm, and reverse the semi-circle movement until you are back at the start position. Repeat this for 2-3 times and switch to the other side.

A superb yoga pose, the seated forward bend is designed to stretch your hamstring, lower back, and spine. This pose contributes to greater flexibility, releasing tension in the lower back and calming the mind.

Begin by sitting up straight on the mat with your legs spread out in front of you and your toes pointing up toward the ceiling. Then when you inhale, reach up to the ceiling and start to lean forward on the hips.

Make sure your back is straight and your chest is open as you do this. As you move forward, bring your chest closer to your legs and hold for 15-30 seconds.

If you like the idea of reducing anxiety and broadening your shoulder mobility, try this shoulder stretch as an essential component of your morning exercise routine. Sit or stand tall, keeping your spine straight and shoulders at ease for this exercise.

Now stretch your right arm across your body and gently pull it into your chest. Make sure your arms are straight and your shoulders are down. You should feel the stretch in the upper and lower area of the back of your shoulders for 15-30 seconds by maintaining this position. Cross over your right arm by bringing it over your body and repeat with your left arm.

This stretch is a powerful workout that helps the glutes and hips by relieving tension and enhancing flexibility. To do this stretch, lie on your lower back with your knees bent and feet flat on the floor. 

Now, place your right ankle over your left thigh to create a figure 4 together with your legs. After that, lift your left leg off the ground, and as you accomplish that, comply together with your arms holding your left thigh. Feel that beautiful stretch by pulling the leg's "figure 4" to your chest region.

Performing ankle-wrist exercises can be very helpful if you are planning to improve your joint mobility and strength. This exercise can be a boon to those trying to avert any injuries by strengthening and stabilizing your overall body. 

When starting with ankle circles, you can either sit or stand with your legs extended in front of you. Now, follow up by rotating your ankle in a circular motion of around 10 circles in each direction. When you start, do it in a small circle but as you continue and are comfortable, you can increase the size. 

Do this activity for 10-15 seconds in each direction. It is recommended to do a smooth and controlled movement so that you avoid jerking or straining your ankle. 

It is a fundamental stretch that eases anxiety, complements flexibility and promotes mobility within the forearms and wrists. If your work needs typing, spending a lot of time on the computer, and other desk jobs, then this exercise can be beneficial for you.

To begin, sit down or stand with your fingers extended out in front of you, your shoulders relaxed, and your posture upright. Keep your right arm instantly out in front of you, your palm going through up, and pull the fingers of your right hand by gently pressing them with the use of your left hand to experience a stretch inside the wrist and forearm. 

Hold the stretch for 15-30 seconds with mild stress and no forcible stretch. Once you complete 1 rep, you should then repeat the stretch with your left arm, extending it out and using your right hand to drag again on the hands.