@wholeselfheal: Try these 6 morning stretches in bed to release low back tension. Don’t forget to breathe deeply, as your breath is the most important part of the stretch. 1. Knees into chest: hug your knees into your chest as deeply as you can and take 5 deep belly breaths. 2. Reclined butterfly: let the knees drop wide and bring the soles of your feet together. Clasp your hands around your feet and rest your spine, neck, and head. Take 5 deep belly breaths. 3. Supported cobra: roll onto your belly and hug a pillow under your chest. Widen the feet and externally rotate your hips by turning the toes outward. Feel your chest drawn forward as you rest for 5 cycles of breath. 4. Banana pose (face down): this pose is often done on the back, but as someone with an exaggerated curve in my low back, I find it to be more effective when I face down. Take hold of opposite elbows. Actively tuck the hips under while walking the shoulders and feet to one side. Relax and breathe into the side body for 5 cycles of breath. Come to neutral for a few breaths before switching sides. 4. Supported child’s pose: sit on the heels and bring a pillow between widened knees. Lower your chest down over the pillow and rest on one ear. After 5 full belly breaths, turn the head and rest on the other ear for 5 full belly breaths. Audible exhale for best results! 6. Supported twist: roll onto your back and place a pillow on either side of your hips. Hug knees into your chest and rest knees to one side for 5 cycles of breath. Gently lift knees through center and drop to the other side for 5 cycles of breath. Audible sigh on the exhales for extra release! Now you are ready to roll out into your day! #morningstretch #mindbody #restore #SelfCare #wellness

Jenna | MindBody Health

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Monday 19 January 2026 21:13:29 GMT