Morning stretching in bed: discover the perfect exercises to feel good all day

Getting up early and going for a run isn't for everyone, but maybe doing some stretching movements while we're still in bed in the morning is within everyone's reach.

We all know that regular exercise is good for our health, but we don't always have the time or willpower to follow suitable routines. And if we lead a mostly sedentary life, it is very easy that, at any age, we will to have to fight with muscle or joint pains that spoil our day. Finding yourself with a stiff back, or reduced joint mobility is much more impeding in everyday life than you might think.

There are a series of yoga movements that are nothing more than just slow and measured stretching exercises, and which are really within everyone's reach. These can be done even when we are still in bed in the morning, or even before going to sleep. In the the first case, it will help us to face the day with more energy; in the second, it promotes relaxation of the body so as to encourage a peaceful sleep.

Stretching the whole body

Inhale slowly and bring your arms over your head, well extended, until your fingers lock together. At the same time, stretch your legs out by straightening your feet. Count slowly to five while breathing slowly and then relax. Repeat the movement three times.

Bend over towards the floor

Sit on the edge of the bed, with your feet on the floor and your legs bent. Raise your arms above you slowly and then bend your entire torso forward, without moving your legs. You need to touch the floor with your fingers, and make sure that your chest is in contact with your thighs and knees. You could also grab your ankles with your hands if you can. Remain in this position for a few seconds then slowly return to a normal sitting position.

Bring your knees to your chest

You start by laying on your back, with your arms stretched out at your sides. Using your abdominal and hip muscles, lift and bend your legs until your knees are at your chest. Keep them pressed to your chest with the help of your hands for 10 seconds or more, while always breathing slowly and deeply. Then recover by calmly stretching out your legs.

Rotating the back

In exiting the previous position (knees to chest) you can do this:

As you bring your arms to your sides or over your head, letting them relax on the bed, instead of stretching your legs out, keep them bent but drop them to one side. The important thing is to try not to move your back as much as possible: you will need to twist your body slowly but as far as you can. When your knees touch the bed, turn your head in the opposite direction and stay in that position for 10 seconds or longer.

Then, always with slow, careful movements, do the same on the opposite side, twisting the body in the other direction.

Bending forward while sitting

Extend your legs fully, keeping your feet together and initially keeping your back straight in a sitting position. From there, lean your torso forward, running your hands up your legs until you touch your toes or can grab your ankles. The chest comes to touch the legs, as if the body is folded onto itself. Stay with your back straight, shoulders away from your torso, and try to hold this position for as long as possible, then return to the sitting position.

Crossing legs whilst lying down

Lie down with your back on the bed, bend your knees keeping the soles of your feet on the bed and then lift one leg by bending the knee outwards and placing your foot on the opposite leg's knee: you will be crossing your legs as if to form the shape of a "4". Count to five while breathing slowly and put your foot back on the bed, then do the same with the other leg.

Try these exercises every day before you get out of bed - they can make a real difference!