Easy Stretches You Can Even Do From Bed

Because movement should meet you where you are.

There are days when getting up feels like the biggest task on your to-do list. Whether you’re easing into your morning, winding down after a long day, or just craving a gentle reset—these stretches are for you.

No mat. No pressure. Just you, your breath, and your bed.

1. Supine Full-Body Reach

How to: Lay on your back and reach your arms overhead while stretching your legs long. Flex your feet and feel the length through your whole body.

Why: Great for waking up the spine and releasing sleep stiffness.

2. Lying Figure Four Stretch

How to: While lying on your back, place your right ankle over your left knee. Gently pull the left thigh toward you to feel the stretch in your hip. Switch sides after 30 seconds.

Why: Opens tight hips and helps release lower back tension.

3. Reclined Twist

How to: Hug your knees into your chest, then drop them gently to one side while keeping your shoulders grounded. Take 3–5 deep breaths, then switch sides.

Why: Supports spinal mobility and gently massages internal organs.

4. Seated Forward Fold (Bed Edition)

How to: Sit with your legs extended in front of you on the bed. Hinge at your hips and reach toward your toes, letting your back round naturally.

Why: Gently stretches hamstrings and calms the nervous system.

5. Supported Butterfly Stretch

How to: Bring the soles of your feet together and let your knees fall open. You can recline back onto pillows or stay upright.

Why: Opens hips and feels ultra-relaxing—perfect before sleep.

Asha’s Tip:

Pair your stretches with a calming playlist, soft lighting, or a few deep breaths. These little rituals help anchor your body and mind—even in the quietest moments.

Be well,

Asha 🪷

Founder, Total Body Bliss