{"id":7253,"date":"2019-02-13T01:19:25","date_gmt":"2019-02-13T01:19:25","guid":{"rendered":"https:\/\/thefabulous.co\/qa\/is-there-any-stretch-exercise-i-can-do-in-my-bed-sometimes-i-forget-stretching-before-i-go-to-bed\/"},"modified":"2022-12-19T15:09:22","modified_gmt":"2022-12-19T15:09:22","slug":"is-there-any-stretch-exercise-i-can-do-in-my-bed-sometimes-i-forget-stretching-before-i-go-to-bed","status":"publish","type":"post","link":"https:\/\/www.thefabulous.co\/qa\/is-there-any-stretch-exercise-i-can-do-in-my-bed-sometimes-i-forget-stretching-before-i-go-to-bed\/","title":{"rendered":"Is there any stretch exercise I can do in my bed? Sometimes I forget  stretching before I go to bed."},"content":{"rendered":"<div class=\"single-answer\">\n<div class=\"who-answered\">Christoffer Y.<\/div>\n<div class=\"detailed-answer\">Yes. You can stretch your quadriceps one at a time by laying on your side, holding the leg touching the bed at a 90 degree angle to your torso, and then pulling the foot on the opposite leg back behind you. Hold for 30-45 seconds and then switch sides.<\/div>\n<\/div><div class=\"thefa-test2 thefa-entity-placement\" id=\"thefa-2479623053\"><div id=\"thefa-2730847227\"><style>.thefa-test2 {margin-bottom: 24px;}<\/style>\r\n<div class=\"banner-content-position light-viol\">\r\n<div class=\"banner-text max400\">Start living your best life<\/div>\r\n<a href=\"https:\/\/start.thefabulous.co\/onboarding\/fabulous-initial?utm_source=community-qa&utm_medium=referral&utm_campaign=afterfirstquestionoranswer-purple-achievegoals\" class=\"banner-cta red w-inline-block\">\r\n<div>Try now<\/div><\/a>\r\n<\/div><\/div><\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Ray F.<\/div>\n<div class=\"detailed-answer\">There\u2019s a few. Reclined pigeon is a  good one.<br \/>\nYou can also reach around and grab your foot and stretch your quads, and raise you leg in the air for hamstring stretches.<br \/>\nOne other is to hang the keg over the side of the bed for the psoas, but it\u2019s you\u2019re very tall and touch the floor it doesn\u2019t work well. <\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Harold W.<\/div>\n<div class=\"detailed-answer\">Lift your arms upwards and stretch x10<br \/>\nMake circles with your arms outstretched x10<br \/>\nRoll your head and shoulders x10<br \/>\nSide stretching with the opposite arm x10<br \/>\nAlways deep breathing and hold breath for count of 10 and exhale for the count of 10 at the end of your routine\n<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Clara Z.<\/div>\n<div class=\"detailed-answer\">Of course!<br \/>\nMy favorites are Child\u2019s Pose, Cobra, Downward Dog, the Knee stretch where you lie on your back and take turns pulling a knee to your chest, and then another good leg stretch is seeing how close you can get your leg (completely straightened) to your head. I can only get about to my stomach! <\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Christoffer W.<\/div>\n<div class=\"detailed-answer\">For bed, I love 2 exercises. 1) Cat-Cow: go on knees and hands, bend your back up to the ceiling and look down, then look up and bend your back the other way. Slowly, a few times. 2) Crocodiles: lay on your back with legs stretched out, then bend your right knee and place your right foot on your left knee. Let your right knee fall towards the left side, look to the right side with arms stretched out. Hold, then switch sides. <\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Jeffrey P.<\/div>\n<div class=\"detailed-answer\">Of course! Move your head from side to side, but let each side rest on your shoulder for about 2-3 seconds, do this 3-4 times&#8230; you can bring your knee to the closest as you can from your chin, do this several times holding one knee at a time for about 4 seconds.. and there you go! Have a great night. Much love<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Alicia F.<\/div>\n<div class=\"detailed-answer\">Supine twists are great for your lower back and easy to do in bed. Hug both knees to your chest, then spread your arms out to either side. Slowly drop your knees to the left as you turn your head to the right, keeping your right shoulder pressed against the bed. Take 4 or 5 slow, deep breaths before returning to center (bring your head up before your knees). Repeat on the other side, lowering your knees to the right and looking to your left, keeping your left shoulder on the bed. After 4 or 5 slow, deep breaths, return to center. <\/p>\n<p>If you want to keep going &#8211; straighten your right leg, hugging your left knee toward your chest. Keep your back as flat as possible, and your hips square. Relax in to the stretch with slow, deep breaths. Repeat on the other side, hugging the right knee toward your chest and straightening your left leg. <\/p>\n<p>All movements should be slow and calm to help these postures&#x2F;stretches relax you before sleep. <\/p><\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Greg Rio Z.<\/div>\n<div class=\"detailed-answer\">There are a multitude of videos on YouTube of 10 minute pre bed stretching routines &#x2F; pre bed yoga &#8211; watch and select you favourite moves to make your own personalized routine or simply follow the video yourself<\/div>\n<\/div>\n<div class=\"single-answer\">\n<div class=\"who-answered\">Ticira Q.<\/div>\n<div class=\"detailed-answer\">I really love this bedtime stretching routine by Cassey Ho (Blogilates)! She designed it specifically for doing the stretches on your bed. Check out the video! https:&#x2F;&#x2F;youtu.be&#x2F;wUXpigOkBfY<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Christoffer Y. Yes. You can stretch your quadriceps one at a time by laying on your side, holding the leg touching the bed at a 90 degree angle to your torso, and then pulling the foot on the opposite leg back behind you. Hold for 30-45 seconds and then switch sides. Ray F. There\u2019s a few. Reclined pigeon is a good one. You can also&#8230; <\/p>\n<p class=\"more\"><a class=\"more-link\" href=\"https:\/\/www.thefabulous.co\/qa\/is-there-any-stretch-exercise-i-can-do-in-my-bed-sometimes-i-forget-stretching-before-i-go-to-bed\/\">Read More<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[26],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Is there any stretch exercise I can do in my bed? 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