@debmoser_pilatesandyoga: Morning Stretch Bed Routine 🛏️ ✨ Your bed isn’t just for sleeping - it can also be the perfect prop for a gentle and effective morning stretch routine! Whether you wake up feeling stiff, struggle with mat stretches due to wrist, knee, or other limitations, or just want to start your day with more ease, these stretches will open up your spine, hips, and shoulders in the best way. Using your bed for support, you can still enjoy a full-body stretch - perfect if space is limited! Try this 7-move flow: 1️⃣ Standing Cat-Cow with Shoulder Circles – 4 reps ✔️ Flow between extension and flexion while circling your arms to mobilize the spine and shoulders. 2️⃣ Elevated Lunge to Half Split Flow – 4 reps each side ✔️ A great way to stretch your hip flexors and hamstrings with the support of the bed. 3️⃣ Supported Standing Twist – 4 reps each side ✔️ Keep one foot on the bed and twist from your thoracic spine to gently open your back. 4️⃣ Elevated Pigeon – Hold for 4 deep breaths ✔️ A hip-opening classic that’s easier on the knees thanks to the elevation. 5️⃣ Standing Puppy Stretch – Hold for 4 deep breaths ✔️ Drop your chest toward the floor while keeping your arms supported on the bed for a deep shoulder and chest release. 6️⃣ Supported Down Dog Pedals – 8-10 reps ✔️ Step as far away from the bed as needed to feel the calf stretch while gently pedaling your heels. 7️⃣ Elevated Thread the Needle – 4 reps each side ✔️ A dynamic spinal twist to release tightness in your upper back and shoulders. Enjoy the feeling of ease as you start your day! 📌 Save this for later & share it with a friend who needs a good stretch! 💕 #morningstretches #hipmobility #spinalhealth #feelgoodmovement #gentlestretch #bedstretches #mobilityroutine #startyourdayright #yogaflow #yogaforflexibility #morningyogaroutine

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Monday 07 April 2025 19:56:31 GMT