We get it—stretching isn’t always on your mind, especially when you’re comfortable in bed or just not in the mood. But even on those lazy days, a quick full body stretch routine can do wonders for how you feel. The good news? You don’t have to get up for it! These three simple stretches can be done lying down in just a few short minutes. We know it can be hard to find the motivation but trust us! These 3 stretches are so easy, you’ll want to do them every day!
Figure 4 Stretch (Target: Hips & Glutes)
Start with the figure 4 stretch. It’s an simple way to loosen up your hips and glutes, and you don’t even have to leave the bed. Lie on your back and put a small arch in your back. This is so important! You want to keep the small arch the entire stretch. Cross one ankle over the opposite knee to form a “figure 4” shape.
Pro Tip: Be sure not to round your spine. It feels natural to curl up into a ball for this stretch but that isn’t right! Keep that small arch in your back the entire time.
Thoracic Rotations (Target: Upper Back, Middle Back, and Hips)
Next, move into thoracic rotations. This stretch targets your spine and shoulders—helping you feel looser all over. Lie on your side, top leg pulled to hip height and bottom leg straight. Reach in frot of you with one arm and then open it all the way up to the other side. You want to reach through your fingertips to feel the stretch all the way through the front of your shoulder. The ultimate goal… get both shoulder blades onto the ground!
Brettzel 1.0 (Target: Hip Flexors & Quadriceps)
Finally, finish with the Brettzel 1.0. This stretch is perfect for your hip flexors and quadriceps. Stay lying on your side keeping your body in the same position. Bend the bottom leg and grab that foot with your hand. Gently squeeze your glutes to extend your hips forward. This will help stretch the front of your hip and your quadriceps.
Pro Tip: There are 2 ways to do this stretch! You can stay more closed to keep a more hip flexor and quad focused stretch or add a spinal twist! To add the spinal twist you want to try and let both of your shoulder blades touch the ground while holding the quad and hip flexor stretch.
How Often Should I Do This Routine?
This full body stretch routine doesn’t require any effort beyond lying down, so it’s perfect for when you don’t feel like moving too much. While one round is helpful, we suggest doing all three stretches for three rounds. Each round will help you get more out of every stretch, making your body feel more mobile and relaxed.
It’s perfect to do either right when you wake up to get yourself moving or as a wind down before heading to bed. If you don’t already have a regular routine we strongly recommend trying to do this every day! You’ll be feeling changes you didn’t even know you needed in a few short weeks!
Watch The How To Video:
So, even on those “I really don’t feel like stretching” days, take a few minutes for yourself. A simple full body stretch routine can make all the difference in how you feel. And, of course, if you ever need more help, remember that at Mobility-Doc, we’re here to support you in staying active and doing what you love—no matter how tough it might seem to start.
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