{"id":19515,"date":"2013-03-26T09:59:40","date_gmt":"2013-03-26T14:59:40","guid":{"rendered":"http:\/\/www.fitzness.com\/blog\/?p=19515"},"modified":"2014-10-29T11:20:52","modified_gmt":"2014-10-29T16:20:52","slug":"5-smart-stretches-to-do-in-bed","status":"publish","type":"post","link":"https:\/\/www.fitzness.com\/blog\/5-smart-stretches-to-do-in-bed\/","title":{"rendered":"5 Smart Stretches to Do in Bed"},"content":{"rendered":"

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Stretching your muscles is an important part of pre and post workout routines.\u00a0 But don\u2019t let exercise be the only time you practice your flexibility.\u00a0 In fact, you can stretch out and flex your muscles without even leaving the comfort of your own bed!\u00a0 Try these five stretches right when you wake up to jump-start your muscles or before you fall asleep to help you relax.\u00a0 Let\u2019s get to stretching!<\/p>\n

1. <\/b>Abs
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Lay on your bed on your back, and hang your head and shoulders off of the bed.\u00a0 Reach your arms straight out above your head and extend your hands out in the air as far as you can.\u00a0 Hold the stretch for about 10 seconds.\u00a0 Relax by letting your arms drop to the ground or rest back on the bed.\u00a0 Repeat this process 2-3 times.<\/p>\n

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Photo Credit: Cara Canington<\/p><\/div>\n

2. <\/b>Groin<\/b><\/p>\n

Sit up on your rear-end and place the bottoms of your feet together.\u00a0 Slowly pull your feet closer to hips, and use your elbows to press on your inner thigh and inner knee area.\u00a0 The closer you pull your feet to your groin, the stronger the groin stretch will be.\u00a0 Press down for about 5 seconds and then release, and relax.\u00a0 Repeat the prosses 4-5 more times.<\/p>\n

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Photo Credit: Cara Canington<\/p><\/div>\n

3. <\/b>Abs, Neck, and Back<\/b><\/p>\n

Roll on to your stomach and place your hands on the bed up by your shoulders.\u00a0 Press your upper body up off of the bed by straightening your arms and lifting your chest up.\u00a0 Leave your lower body and hips flat against the bed.\u00a0 Arch your back and press your head back like you are trying to press the back of your head to your back.\u00a0 Hold this position for 10 seconds, and then relax.\u00a0 Repeat this stretch 3 times.<\/p>\n

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Photo Credit: Cara Canington<\/p><\/div>\n

4. <\/b>Quads<\/b><\/p>\n

Lying down, roll on to your left side.\u00a0 With your right hand, grab the top of your right foot and pull it towards your rear-end.\u00a0 Your heel should be tucked right underneath your bum.\u00a0 Hold this stretch for about 20 seconds and then relax.\u00a0 Repeat one more time on the right quad.\u00a0 After the right quad has been stretched, repeat the same process for the left quadricep while laying on your right side.<\/p>\n

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Photo Credit: Cara Canington<\/p><\/div>\n

5. <\/b>Hip Flexors and IT Bands<\/b><\/p>\n

Stand next to your bed and place one foot flat on your bed.\u00a0 Keep your other foot behind you and flat on the ground. Lean into the bed as if you were leaning into a regular lunge on the ground.\u00a0 Be sure to keep your knee from going over your toes on the bed.\u00a0 Hold this stretch for 20 seconds.\u00a0 Repeat one more time.\u00a0 To stretch your IT band, start in the same lunging position but instead of your foot on the bed, lay your whole shin flat on the mattress.\u00a0 Lean forward and hold this stretch for 20 seconds as well.\u00a0 Be sure to perform the hip flexor and IT band stretch on the other leg as well.<\/p>\n

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Photo Credit: Cara Canington<\/p><\/div>\n

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Photo Credit: Cara Canington<\/p><\/div>\n

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Do these stretching exercises in the order they appear if you are waking up in the morning, but start with stretch number 5 and work backwards if you are carrying out these stretches at night.\u00a0 This way, you will gradually make your way out of bed in the morning or in to your bed at night.\u00a0 While your bed may be primarily used for sleeping, make your mattress work overtime to help you stretch your muscles in an inventive and resourceful way!<\/p>\n

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