13 Morning Stretches You Can Start Doing in Bed

When you’re sleeping, blood flow is slowed down, so Graham says that stretches done in bed and out of bed also help restart that flow of blood to the muscles. If you have a physically demanding job or are about to work out, she says that stretching in the morning is associated with muscle activation, injury prevention, and reduced perception of effort. Simply put, the strain you put on your body won’t feel as intense and you’ll move easier throughout the day.

“Stretching in the morning helps to improve your freedom and ease of movement, or how far you can bend, reach, and turn,” says stretch coach and sports injury specialist Brad Walker, who is also an exercise scientist at the Stretching Institute. “It also reduces aches, pains, and muscle and joint tightness. Plus, it helps to improve posture and coordination, promotes circulation, and increases energy.”

With all these benefits in mind, give the below routine a shot. These are the best morning stretches to prime your body for the day—no matter what it holds—according to the experts we interviewed.

1. Both knees to chest

You can start your morning stretch routine while you’re still in bed.

“It’s a great lower back stretch that allows for slight hip movement and is good for desk workers because the lower back stays in the same position all day as we sit,” Young says. Plus, it can help prevent lower back pain, according to Walker.

• Lie on your back.
• Use your hands to bring both knees into your chest. Hold for 30 seconds.

2. Lying knee roll-over stretch

The first stretch flows nicely into this second one. Though you can still technically stay in bed for this one, you might find more stability doing it on a surface that isn’t as soft.