Taking a warm shower before or after stretching can also help you ... You can do all three of these stretches right in bed. If you begin to get symptoms while standing, overlap your thighs and squeeze, or place one foot on a … Also, read detailed descriptions below the video on how to perform each stretch. Hold for 3 to 4 deep, relaxing breaths, feeling a stretch across your side. Before getting up, breathe deeply for a few minutes. If performing these stretches as a routine, you’ll want clear space, a mat, and a bench or chair. In the video I just went quickly through each stretch. Plus, you’ll see other tips to make the stretches easier. Perform 8 to 10 slow and controlled squats. Nothing feels quite as amazing as a nice stretch in the morning right after, or even before, you roll out of bed. It carries few risks. Side stretch. Repeat this at least 20 times before getting out of bed. Hands on hips, cross your right leg in front of your left leg. “ For this stretch, you would lie on one of your sides — you can do this in bed — and bend both of your knees up so they’re at about 90 degrees,” Sprague said. Here are 5 quick and easy stretches to start off the morning BEFORE you get out of bed. Stretching in the morning is a great way to "awaken" your muscles and get them ready for the day. 5. Perform each stretch for 10 to 30 seconds, and repeat up to three rounds. Hold each stretch for 8 to 10 breaths. Here is a short and calming routine of 11 stretches and exercises. Raise your left arm and reach towards the right side. Gently stretches the hips, thighs, and ankles. Stretching loosens up your body while increasing blood flow to your muscles. Stretching before bed may help improve sleep quality and ease insomnia. If the problem occurs when you get up from sleeping, try lying with the head of your bed slightly elevated. Learn an easy and effective morning stretch exercise program. As you stretch, breathe deeply, and go slowly. Get your blood flowing by walking in place for five minutes. Do not let your knees lean over your toes. Below you can watch a quick video of me performing each stretch. Stretching and meditative movement like yoga before bed can improve the quality of your sleep and the amount you sleep. Wide Legged Child’s Pose – Balasana. Learn about 10 stretches to try before bedtime here. You can practice this routine right away from bed or roll out your yoga mat and get started. As soon as you touch the bed, come up and repeat. Practice Getting up and Down From Bed – The best way to get out of bed with the least amount of effort is to roll onto your side first, using your newly trained gluteal muscle strength. Here is a list of 7 of the best gentle morning time postures: 1.   Incorporating morning stretches into your daily routine is a positive way to begin each day. Do this every morning. 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