Bed Stretches

Smart Solutions : Episode SSL-1032 -- More Projects »
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To perform this back stretch, just lie on your back, pull your knees up to your chest and hold for 30 seconds.
Fitness expert Mike Ryan points out stretches you can do without even getting out of bed or at night before sleep. Stretched muscles will respond better throughout the day. Check with a doctor before engaging in any exercise.

Leg stretch

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Figure A
Lie on your back, extend one leg out straight, and pull the other one up toward your chest. Grab your leg just above the knee and pull the knee in closer (figure A). Feel the stretch in the back of your thigh. Hold for 15 seconds and then alternate legs.

Full-Body Stretch

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Figure B
Lie in bed on your back and extend your arms above your head. Push down through the toes and out through the hands for a long, lengthening, full-body stretch (figure B).

Neck Stretch

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Figure C
Lie on your back, reach an arm over the top of the head and hold the side of the head around the jaw line. Gently pull the head to your shoulder for a gentle stretch in the neck (figure C). Hold for 30 seconds and repeat on the other side.

Chest/Arm Stretch

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Figure D
Lie on your stomach and place your hands but your shoulders. Keeping your hips flat on the bed, slowly push your chest off the bed, leaning your head back (figure D). Hold the position for 30 seconds and slowly lower the chest back down.
Also in this Episode
Smart Solutions : Episode SSL-1032
•Healthy Snacks for Kids
•Shrinking Treasures
•Bed Stretches
•Smart Solution of the Day