One of the stretches you can do in bed: a man lying on his back on a thin, flat pillow, gently hugging one knee toward his chest with the other foot flat on the mattress

These seven stretches you can do in bed are all done lying on your back, before you get up or before you turn the light off. Together they take about five to eight minutes, and you can do the lot or pick two that feel good and leave it there.

You don't need to be up and dressed. Some of the gentlest stretches there are happen lying down, which makes bed a perfectly good place for them, as long as you keep them small and slow.

Before you start. This is general information, not medical advice. Move only within a comfortable range and stop if anything hurts. If you have a back or hip problem, have had recent surgery, or you are pregnant, check with a doctor or physiotherapist before trying these.

Does your mattress or pillow matter?

A little. A very soft mattress lets your hips sink, so twists and knee movements can feel different from the same moves on the floor. Keep every movement smaller than you would on a firm surface.

On a really soft bed, try lying across the firmer edge, or on top of the covers instead of under them.

As for your head, use one thin, flat pillow or none at all. Take the pillow away for the lying moves if that's comfortable, or keep a thin one if your neck prefers it. Skip anything thick or stacked.

An unmade bed with a thin pillow and soft rumpled linen in morning light, ready for gentle stretches in bed.
A thin, flat pillow, or none at all, gives your neck an easier position for stretching while you are still lying down.

Which stretches can you do in bed?

Here are the seven, in an easy order. Each one starts on your back.

  1. Belly breathing about 1 minute
    Lie on your back with your knees bent and feet flat on the bed. Rest one hand on your chest and one on your belly. Breathe slowly, letting the lower hand rise as you breathe in and fall as you breathe out. There's nothing to achieve here, just a slower rhythm.
  2. Ankle circles about 30 seconds each foot
    Straighten one leg along the bed and slowly draw circles with that foot, a few one way and a few the other. Then point your toes away and pull them back toward you a few times. Switch feet.
  3. Heel slides about 30 seconds each leg
    Slide one heel along the sheet toward your bottom, bending the knee, then slide it back out until the leg is long again. Keep it slow and smooth, then switch legs.
  4. Pelvic tilt about 30 seconds
    Knees bent, feet flat. Gently press the small of your back toward the mattress, then let it return to its natural curve. It's a tiny movement, more of a rock than a lift.
  5. Knee to chest about 25 seconds each side
    Draw one knee toward your chest and hold it lightly, with your hands behind the thigh or on the shin. Keep the other knee bent with that foot resting flat on the bed. Hug it in only as far as is comfortable, then lower it and switch.
  6. Lying twist about 25 seconds each side
    Knees bent and together, arms resting out to the sides. Let both knees drop slowly to one side, only as far as feels easy, while your shoulders stay heavy on the bed. Bring them back to the middle, then let them drop the other way. A pillow under the knees makes it softer.
  7. Reclined butterfly about 45 seconds
    Put the soles of your feet together and let your knees fall open to the sides. Too much pull on your inner thighs? Tuck a pillow under each knee. Rest your hands on your belly and breathe.

The seven stretches at a glance

Each block is one move, sized by how long it lasts.

Together they take about 5 minutes 55 seconds, and it is fine to pick just two that feel good.

Ankle circles aren't only for bed, by the way. They turn up again in our stretch breaks for long flights, for the hours when you're stuck in a seat.

How should you get out of bed after stretching?

In stages. Roll onto your side, push yourself up to sitting with your arms, and sit on the edge of the bed for a few breaths before you stand.

That little pause gives your body a moment to adjust, and it's a good habit whether or not you stretch.

Getting up in stages

A small pause that gives your body a moment to adjust.

  1. Roll onto your sideBend your knees and turn slowly.
  2. Push up to sittingUse your arms to help you up.
  3. Sit for a few breathsStay on the edge of the bed for a moment.
  4. Then standSlowly, when you feel ready.

Once you're on your feet, the six standing moves in our morning stretch routine for beginners are an easy next step.

A pair of slippers resting on the floor beside a made bed in morning light, ready for a slow start.
Take getting up in stages too. Roll to your side, sit on the edge for a breath or two, then stand slowly.

Stretching in bed before sleep

At night, the aim is to slow down, not to stretch hard. Pick the calmest moves, like belly breathing, the lying twist and reclined butterfly. Keep the lights low and let the last minute be just breathing.

We won't promise it'll help you sleep, but many people find it a pleasant way to mark the end of the day.

Hips feeling tight after a day at a desk? The hip stretches after sitting all day are worth a look, and during the day the free 5-minute desk stretch timer can talk you through a quick break.

The Gentle Range app has a Bedtime Wind-Down routine with slow, calming stretches for the evening, and a free Extra Gentle routine for low-energy days.

This guide is general wellness information written in September 2026. It is not medical advice or a treatment for any condition, including sleep problems. If you have ongoing pain or trouble sleeping, talk to a doctor.