Stretches to Do in Bed: 7 Gentle Moves for Morning and Night
7 gentle stretches you can do in bed to ease morning stiffness or relax before sleep: knee-to-chest, twists, figure-4, hamstrings and more.
By Ayoub Farid · · 2 min read
Not every stretch needs a mat. A soft mattress is perfect for gentle stretches, either to loosen up before you get out of bed or to relax before sleep. These seven need no equipment and almost no effort.
7 stretches to do in bed
1. Full-body reach (15 s)
Arms overhead, toes pointed, stretch long like a yawn. Then relax.
2. Knee-to-chest (20–30 s per side, then both)
Hug one knee, then the other, then both and rock gently side to side.
3. Supine spinal twist (30 s per side)
Knees bent, drop them to one side, arms wide. See supine spinal twist.
4. Figure-4 (30 s per side)
Cross one ankle over the opposite knee and pull the bottom thigh toward you. See figure-four stretch.
5. Hamstring stretch with a sheet or towel (30 s per side)
Loop it around your foot and lift a straight leg.
6. Butterfly lying down (45 s)
Soles of your feet together, knees falling open. Very relaxing.
7. Edge-of-bed hip flexor stretch (30 s per side)
Lie near the edge, hug one knee and let the other leg hang off. See hip flexor stretches.
Morning in-bed routine (2 minutes)
- Full-body reach
- Knee-to-chest, both knees
- Supine twist
- Ankle circles under the covers
Then sit up slowly. More in stiff back in the morning.
Night in-bed routine (3 minutes)
- Butterfly lying down
- Figure-4, each side
- Supine twist, each side
- Slow breathing: inhale 4, exhale 6
More in bedtime stretches for sleep.
Tips
- A very soft mattress makes twists less effective; that's fine for relaxation.
- Keep movements slow; you're still waking up or winding down.
- If you share a bed, these are all quiet.
Do it with Suppl
Suppl's Sleep routine (about 2 minutes) and Wake Up routine (about 2 minutes) are short enough to do right before or after bed, with a gentle guided timer.
If you share a bed or have a soft mattress
All seven stretches are quiet and small enough to do next to a sleeping partner. If your mattress is very soft, your hips will sink during twists and figure-4, which makes them gentler; that's fine for waking up or winding down. For deeper stretching, move to the floor or a firm rug. Keep a small pillow nearby: it supports your knees in twists and your head in knee-to-chest stretches.
Frequently asked questions
Is it okay to stretch in bed?
Yes, gentle stretches in bed are safe and comfortable for most people.
Do in-bed stretches really help?
They ease stiffness and help you relax. For deeper flexibility gains, use the floor.
What's the best in-bed stretch for back pain?
Knee-to-chest and supine twists. See stretches for lower back pain.
Can I do these stretches if I have trouble sleeping?
Yes. Slow stretching and breathing are a good part of a wind-down routine.