Gentle stretches in bed, or while lying down, for flexibility, pain relief, and Lymphatic drainage assistance

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15-Minute Beginner Floor Stretching in bed or on the floor for Inflexible People: Daily Routine for Flexibility & Pain Relief

If you've been putting off stretching because you feel "too stiff" or "too inflexible," this gentle, floor-based routine is the perfect starting point. Designed for beginners, this series of easy stretches can be performed right on your floor, couch, or even in bed, making it an accessible way to build daily flexibility, relieve muscle pain, and promote relaxation.

The key to maximizing these stretches is conscious relaxation. As you move into a stretch, remember to breathe deeply and actively try to relax the working muscle—this helps increase your range of motion more effectively [01:23]. If you struggle to reach your toes, keep a belt or towel handy to use as a prop.

The Gentle Lying-Down Routine

This routine focuses on loosening the hips, legs, and spine, all while keeping your body supported on the ground. When you are ready to finish, gently roll onto your side and use your arms to push up slowly, protecting your back [17:42].

Stretch Name	Focus Area	Key Instructions	Timestamp
Ankle Rolls	Ankles & Feet	Start by gently pointing and flexing your feet, then roll your ankles to warm up the joints.	[00:29]
Knee to Chest	Hips & Lower Back	Pull one knee at a time as close to your chest as possible. Focus on keeping the opposite hip relaxed and on the ground.	[00:51]
Seated Calf/Foot Stretch	Calves & Hamstrings	Pull your knee in, then grab the ball of your foot and gently pull your toes back to stretch your calf. If your leg is straight, this will also target the hamstring.	[02:21]
Outer Hip Opener (Knee to Shoulder)	Outer Hip & Inner Thigh	Pull the knee towards the shoulder (rather than the center of the chest), allowing the leg to fall out to the side for a deeper inner thigh stretch. You can grab your heel to pull the leg further.	[03:39]
Straight Leg Hamstring Stretch	Hamstrings	Gently pull your straight leg toward your body by grabbing your calf or thigh (avoid grabbing the knee joint). Use a towel or belt looped around your foot for assistance if needed. Keep both shoulders grounded.	[05:27]
Straight Leg Side Stretch	Outer Thigh & Hip	From the hamstring stretch, allow the straight leg to move out to the side. Support your leg by resting your elbow on the floor. Maintain contact with both hips and both shoulders on the ground.	[08:03]
Lying Spinal Twist	Spine & Lower Back	Bring one knee to your chest, then gently guide it across your body to the floor. Look in the opposite direction and extend your arm out to feel a full release in your spine.	[11:08]
Reclined Butterfly	Hips & Groin	Bring the soles of your feet together and let your knees fall open to the sides. Adjust your feet closer or farther from your body to find the most effective stretch for your hips.	[13:15]
Relaxation Pose	Full Body	Bring both knees into your chest, fold your arms over your knees, and gently rock side-to-side. This completely relaxed position is great for soothing the lower back, hips, and glutes [15:24].	[15:24]