Skip Nav
Long and Lean Full-Body Yoga Flow
Class Fitsugar
Latin Dance Workout For Your Living Room (So You Can Dance Like Nobody's Watching)
Fitness Inspiration
23 Breathtaking Shots of Ballerinas Against City Backdrops

Hit the Hay: Spinal Twist

Stretching in bed is a great way to calm the body before bedtime. It relieves stress and tension, so you can fall asleep more quickly. When you wake up in the morning, stretching in bed instead of snoozing for 10 minutes, will give your brain some calm time before you have to get up and hit the ground running. So here's one of my favorite stretches to do in bed that will target your lower back.

For instruction on how to do this stretch click here.

  • Lie on your back on the left side of your bed. Lift your right knee into your chest, and then cross it over to the left side of your body. Let it hang slightly over the edge of the bed.
  • Extend your right arm in T-position, palm facing down. Bring your left hand to your right hip, and gently press your hip to the left to increase the stretch.
  • Turn your head to the right.
  • Stay like this for 30 seconds or more, feeling your spine lengthen and twist. You may even hear some "cracks."
  • Then use your abs to lift your knee back to center. Shift your body over to the right side of the bed and do this stretch with the left knee.
  • Stay here for at least 30 seconds and then lift your knee back up. Hug both knees into your chest to release your lower back.
How to Easily Roast Red Peppers For Beginners
Single-Leg Touch Exercise For Glutes
How to Clean Out a Pumpkin
How to Properly Clean Your Smartphone
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds