Sometimes life gets the best of us, and we have to take a rest. Maybe it’s illness, maybe it’s an injury, or maybe it’s just the need to take a break from the hustle and bustle of life. It’s important, though, to stay active in some way or another. That’s when gentle stretching that can be done from your couch or bed is a great idea. Here are four stretches that are perfect individually or as a sequence:
- Spinal Twist
- Side Stretch
- Forward Stretch
- Neck Stretch With Arm Bind
In the rest of this article, we’ll explain each stretch in more detail so you can do them safely and comfortably. You don’t need any equipment, just a couch or bed to sit on and clothes that allow you to move.
4 Gentle Stretches To Do While Sitting On The Couch
Spinal Twist
Sit tall at the edge of your couch, feet planted on the floor and back long and straight. Inhale deeply, then exhale and turn your head and shoulders to the right. Place your right hand on the couch next to you and your left hand on your right knee to support the stretch. If you’d like a deeper stretch, place your right hand on the back of the couch to twist a little further.
Hold for 3 to 5 breath cycles, then switch sides.
Side Stretch
Sit up tall at the edge of your couch, both feet on the ground and arms by your sides. Reach your right hand up to the ceiling and then stretch it over your head to the left side of your body. Keep both shoulders facing forward, draw your shoulders down and away from your ears, and leave a little bit of space between your head and arm. Support your weight with your left hand.
Hold for 3 to 5 breath cycles, then switch sides.
Forward Stretch
Sit at the edge of the couch, spine long, feet on the ground, and arms by your sides. Slowly walk your hands forward as your upper body curves over your legs. If you’d like a deeper stretch, place both hands on a coffee table or chair in front of you and keep your back as straight as possible.
Hold for 3 to 5 breath cycles.
Neck Stretch With Arm Bind
Sit tall at the edge of the couch, both feet on the floor, and clasp your hands behind your back. Now, draw your hands to the right side of your waist and tilt your head to the left (away from your hands). Inhale and exhale deeply as you keep both shoulders facing forward and extend through the right side of your neck.
Hold for 3 to 5 breath cycles, then switch sides.
These stretches can be done as part of a daily routine while recovering from illness or injury, a way to get the blood flowing in the morning, or as a warm up for a longer workout. Your body will thank you!