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How to Stretch Your Lower Back in Bed

Hit the Hay: Knee to Chest Back Stretch

After a stressful day at work or a night out on the town, it may be difficult to rest your mind and body enough to get some shuteye. I like to stretch in bed to inspire calmness, and if you liked the spinal twist bed stretch, here's another one that will target the muscles in your lower back. It's not only great for bedtime; I also like waking up and doing this stretch.

For details on how to do this stretch keep reading.

  • Lie on your back with your legs extended.
  • Gently bend your right knee into your chest. Clasp your hands in front of your shin and gently pull down to increase the stretch. Release any tension in your shoulders and neck.
  • Keep your left leg relaxed in a comfortable position.
  • Hold for 30 seconds and then repeat with the left knee bent.
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Advah Advah 7 years
Oh I love that stretch, it really releases the tension in my hips!
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