3 min · 6 stretches

Before you get up

4 min · 6 stretches · lying only · gentle

The stretches

1. Knee hug

   30s

   Lie on your back and hug both knees toward your chest.

   Works: Lower back · Glutes

   Gentler: Hug one knee at a time, keeping the other foot flat on the floor.

2. Knee rocks, side to side

   30s

   Knees together, rock them gently from side to side.

   Works: Lower back · Sides of the waist

   Gentler: Rock only as far as feels easy. Even an inch counts.

3. Single knee to chest, left

   30s

   Left knee to your chest, right leg long on the floor.

   Works: Left glute · Lower back · Front of the right hip

   Gentler: Bend the resting leg and keep that foot flat on the floor.

4. Single knee to chest, right

   30s

   Right knee to your chest, left leg long on the floor.

   Works: Right glute · Lower back · Front of the left hip

   Gentler: Bend the resting leg and keep that foot flat on the floor.

5. Lying twist, left

   40s

   Knees to the left, look to the right. Let gravity do it.

   Works: Lower back · Right side of the waist · Chest

   Gentler: Keep the knees higher and make the drop smaller.

6. Lying twist, right

   40s

   Knees to the right, look to the left. Let gravity do it.

   Works: Lower back · Left side of the waist · Chest

   Gentler: Keep the knees higher and make the drop smaller.