Amy walks you through five gentle stretches you can do without leaving bed: knee pulls, open-book, hamstring pulls, figure-four, and shoulder mobility work. It's designed for mornings or before sleep, with breathing cues and low-impact moves for active recovery.
Hey, everybody.
I'm Amy from Bodyfit by Amy. And today I am going to show you some stretches that you can do from your bed. That's right, I said from your bed, which is why I am filming this from my bed today. I'm always reminding you all to get more mobility and flexibility and active recovery within your fitness routine. But I know that can be really hard to do. So I want to give you some ways to get it in in other times during your day that don't feel overwhelming or stress or like they take a lot of extra time. So first things first. Just sitting on your bed, you can always take a minute to check in with your posture and check in with your tension. So maybe you're watching your show for the night. Maybe you're just sitting up against some pillows, taking a minute to breathe into your body and connect with your body, feel how your shoulders and your neck feel. Do you need to release some tension from the day? Maybe you're all up here letting that drop, connecting with that ta breathing that I always talk about transverse abdominus breathing. Ex. Inhale to expand, exhale to pull everything in. Connecting with that pelvic floor, checking in with your posture, making sure that your ears are over your shoulders, shoulders over that rib cage and rib cage over the pelvis in that low back, making sure we're not leaning here or arching too much. So take just a minute to check in with all of those things, release that tension, breathe into your body, Inhale. It is no secret that I'm always reminding you all how important active recovery is and also how important sleep is to your journey. Right? Sleep is such a factor when it comes to anything in our health and fitness journey and also in how our body feels. So I wanna take a quick minute to thank our sponsor for today's workout. Bear Mattress. Bear Mattress is designed to upgrade your sleep and improve your lifestyle and overall quality of life and is conveniently delivered to your front door for free. My husband and I have been sleeping on the same mattress for over 10 years. We were looking for something to support our active lifestyle, from working out to getting outside to taking care of our two kids. Bear Mattress offers a sleep quiz on their website to match you with the perfect mattress based on your personal preferences and your sleep positions. We were matched with the Elite hybrid and we have been loving it ever since. It came right to our front door in a box. And once we got it out of the box, it took only minutes to assemble. Bear Mattress offers financing, flexible payment options, a lifetime guarantee, and a 120 day trial period. It has unique technology to keep you cool throughout the night. And it's made with non toxic materials so you know that it is safe. You and any kids or pets who may be taking over your bed, what are you waiting for? A good night's sleep and a good stretch is just a click away. Now that we're settled into our body, let me show you a few things you can do from the lying position. So coming down on your back, imagine.
You'Re just waking up or you're going to bed. One of the easiest things you can do to relax in that lower back is just bringing your knees in. So little knee pull.
I like to grab right on top.
Of my leg, but you could also grab underneath. Holding for maybe 30, 40, 50 seconds or just getting a little active stretch, holding for 5 to 10 seconds and then switching. Obviously what I'm showing you today, we're going to keep it short, but when you're doing these on your own, you want to make sure that you're holding for a little bit longer. Bringing both knees in is also a great way to stretch out that low back. You can just feel even from here, even just pulling them up, just rotating that pelvis, getting that little lift, you're going to feel that release in your back. Another great way to take these knees to stretch to the back is take them to one side. I like to open out nice and wide. You can look away from the knees, holding this here on both side and then also getting that open book so you can add the upper body and the torso with it, just rolling through side to side. Or you can just roll those knees.
To stretch out the back.
Super relaxing and gentle, but also is going to release in that low back. You can also take those knees out.
Here to stretch out your hips and hip flexors.
And you can also bring the legs in to get a little hamstring stretch. So that hamstring stretch we do in our workouts, you can extend that leg up. Most of us don't have a lot of flexibility. Some of us do. Making sure you're grabbing on your thigh or your calf, not right on the joint and flexing your foot. You can even do a little flex and, and point. And then the other option from here after you do that hamstring stretch is to cross it over in that figure four. So even just here, you're pressing that top knee down. But if you can lift that leg off the ground, you're going to feel more of that stretch through your piriformis through your hips, through your glutes, and again, that low back. Obviously, if you have space, you can also get some shoulder mobility work. Reaching over your head, doing those little arm slides. If you have space space, or even if you're propped up on a pillow, just some up and back, we all get pretty tight through those shoulders. Just getting a little stretch in the morning is going to get the blood flowing. You're going to feel a little better when you get out of bed, and hopefully if you can do this before you go to bed, you're going to feel nice and relaxed and ready for sleep. Don't underestimate the importance of getting that mobility and flexibility in your refinement routine.
But also don't underestimate the fact that you can get it in at different times throughout your day, and your bed is a great place to do it.
