How to Stretch Your Back Before Getting Out of Bed

Have you ever watched a cat after they have snoozed for a little while? They arch and stretch their back up and they stretch out each leg behind them and also stretch out their front legs. We could all learn a lesson from the cat. Any sort of arthritis or back pain can cause major catastrophe for your day so in cases of strain or wear and tear on your back, take a clue from the cat and do some simple stretching, from the comfort of your bed.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• a bed
• a floor

1. 
    
   stretching on back with knees up/drawingthe/fitness-motivator.com

   Lying on your back, pull your knees up to your chest while pressing your back against the bed. Hold stretch 1 - 2 minutes.

2. 
    
   stretching on back with hips pushing up/growtaller.net

   Bending both knees and with both feet on the bed, press both hips upward. Hold stretch for 1 - 2 minutes.

3. 
    
   cat stretching back leg/artbronzes.co.uk

   Next, sit up, with both knees bent, one leg in front of the other and bend forward gently. Hold stretch 1 - 2 minutes. Switch legs with the other leg in front and repeat stretch, holding 1 - 2 minutes.

4. 
    
   stretching with one leg out/womensheart.org

   Stretch both legs out in front and reach forward, gently stretching out, holding stretch for 1 - 2 minutes. Keeping one leg stretched out in front, bend the other knee and reach forward, holding stretch
   1 - 2 minutes. Change leg positions and repeat, holding stretch 1 - 2 minutes.

5. 
    
   cat stretching /curiousanimals.net

   Placing both feet together with both knees out to the sides, stretch out in front. Hold stretch 1 - 2 minutes.

6. 
    
   stretching on back knees up/health.howstuffworks.com

   Again lay with back flat on bed, both knees pulled up to chest pressing your back against the bed and hold stretch for
   1 - 2 minutes. Bending both knees and with both feet on the bed, press both hips upward. Hold stretch for 1 - 2 minutes.

7. 
    
   stretching arms up/health.com

   Now you are ready to get out of the bed and step onto the floor. Reach both arms above your head. Hold stretch for 1 - 2 minutes. Repeat reaching down to floor. Hold stretch for 1 - 2 minutes.

8. 
    
   stretching over/ ergonomics.about.com

   With both hands on the both knees flatten back out then stretch back up, holding both stretches for 1 - 2 minutes. Repeat stretches several times and then you are good to go.

Tips & Warnings

• These stretching exercises are static exercises as opposed to dynamic exercises and meant to be done in a gentle manner.
• Do not bounce, simply hold the stretches.
• If you have had surgery of any kind, it is best to check, as always before beginning any new exercise regime, with your physician.