Why stretch in bed? 

Because it’s you and your bed against the world. You know the comfort that is waiting for you at the end of a hard day’s work and commute and crawling in to bed feels like the reward you deserve. As you sink into your comfy world and the stress dissolves, we believe you can take the relaxation one step further with a few simple stretches. Don’t worry, we aren’t asking you to get out bed- that would be ridiculous. These moves can be made from the mattress to release muscle tension further and get your body either ready to sleep or ready to wake! It just depends on your attitude. 

Stretching from bed 

As with all stretching, we want to practice mindfulness- deep breathing is a key that will help nourish the brain as well as the body; to keep the calm vibes coming. These particular stretches target the lower back and hip regions- two epicenters of tension that tend to stay tight from day to day. 

• Hamstring stretch: lay flat on your back, lift one leg up; raise it as high and straight as possible, while keeping your buttcheeks firmly on the bed. Hold 30 seconds then switch legs and repeat.  
• The back lift: lay flat on your back, place your two arms on the bed and use them to gently raise your back up while keeping your pelvis on the bed. 
• Spine twist: Lay flat, bend both knees up to your chest then cross them over and drop them down the right side of your body. Extend your left arm and look over left shoulder. Hold 30 seconds, release and repeat. 
• Knee to chest: lay flat, bring one knee up toward your chest and clasp your thigh with both hands. Hold 30 seconds, release and repeat with other leg.

How we help you find relaxation at Family Chiropractic & Natural Healing Center 

With these simple stretches you can influence a whole new level of relaxation without even leaving the bed. At Family Chiropractic & Natural Healing Center, we know the importance of bed, sleep and stretching. They are cornerstones of wellness and we will do everything in our power to help you reap their benefit. If you are struggling with long-standing pain that prevents you from reaping the relaxation of bed, give our office in Milpitas a call to schedule an appointment today. 

Dr. Gregory Lind, D.C.