Confession: We’re partial to any stretch that we can do from the comfort of our bed. Explore these three movements first thing in the morning, before you hit the hay, or after work, to gently release tension and tight muscles in your hips and lower back.
1. Back extension
Begin on your bed, lying on your belly. Place your hands on the bed under your shoulders. As you inhale, straighten your arms to lift your upper body, looking straight ahead or slightly up. Exhale as you come back down.
2. Windshield wiper legs (90-90 stretch)
Next, lie on your back, with your knees bent and feet flat on the bed. Let both legs fall over, first to one side, then to the other side, keeping your knees bent at a 90-degree angle. Repeat a few times, syncing each movement with your breath if it feels good.
3. Lumbar twist
Lying on your back, stretch one leg out on the bed. Bend the other leg and pull the knee up so it forms a 90-degree angle with your torso. Use the opposite arm to bring the knee across your body, creating a gentle rotation in the spine. Breathe into the stretch. Repeat with the other leg.
That’s it—our three favorite movements to release tension. Conclude your mini-practice with a few deep breaths, taking a moment to appreciate your body.
Illustrations by Spencer Creelman
