If you are like most people, there’s a chance that as soon as you wake up, you launch right into your busy day. But, it is important to remember that our body endures a lot of stress during the day. Many people believe that a simple desk job isn’t as stressful as an active lifestyle. This is however incorrect. It is important to move and stretch during the day as maintaining fixed positions for long periods can lead to aches and pains and that is not enjoyable.
Stretching does have a way of instantly taking away stress and anxiety. However, it’s not necessary to always get out your exercise equipment every time you are looking for a good stretch.
Here are a few simple stretches that you can do at home on your mattress. It would be recommended that you do this on a double bed mattress so that you have enough space to roll around if you need to. If you do this a few times and are now a pro, a single-bed mattress should be sufficient.
- The knee to chest: Lie down flat on your back. Keep one leg straight and pull one knee towards your chest. Try hugging this knee with both hands clasped around the knee or your shin. Gently pull down to increase the stretch. This should help release the tension in your neck and shoulders. Be sure to keep your other leg in a comfortable relaxed position. Preferably straight and not bent. This will enhance your stretch on the bent leg. Gently circle the knee in one direction and then the other to help loosen up your muscles even more. Hold for about thirty seconds on each side.
- Horizontal spinal twist: Bend both your knees towards your chest by pulling them together with both arms and hugging them tightly. Release your arms and slowly let both your knees fall to one side. While doing this, extend your arms in a T position and turn your head to the opposite side of where your knees are. Hold for about 30 seconds. During this, you will feel a stretch and a twist around your spine. You may even hear a few satisfying cracks coming from your back. Don’t worry, it is just the pressure being released from your body. Don’t forget to repeat the same for the other side.
- The Happy Fetus: Lie down on your back, bend both your knees and tuck them in towards your chest. Hold the bottom of both soles with each hand and pull down. Gently use your arms to pull your knees to the floor beside your chest. Hold for 30 seconds and don’t forget to keep your shoulders and your neck relaxed.
- Hamstring Stretch: while lying down on your back, raise your right leg as high as you can. Make sure your left leg is straight and on the ground. Hips should also be firmly placed. Hold your lower thigh and without bending the knee, try to move your raised leg closer to your head. This hold can be for about 30 to 45 seconds on either side.
- Matsyasana or the Fish pose: Lie on your back. Ensure that your feet are together and your hands are relaxed alongside your body. Place your hands under your hips and bring your elbows toward each other. While breathing in, lift your head and chest. Slowly lift your shoulders off the floor and tilt your head backward. Try keeping your legs and lumbar fixed while doing this and don’t forget to breathe.
- The butterfly: Keeping your back straight, bring your heels together while keeping your knees wide. Rest your hands on your ankles and slowly pull your heels inward. Keeping your back straight is important. Now, gently bend forward while breathing out. Press your elbows against your inner knees to open up your hips even more.
- Bhujangasana or the cobra pose: Lay down on your belly and extend your arms out in front of you. Keep your legs and glutes relaxed and your lower back fixed. Slowly begin to move your hands towards your chest by walking up. Keeping a slight bend in your elbows, push your torso off the ground. You should now feel a stretch in your abs. Slowly lower your head back and you should feel a relieving stretch in your chest and neck.
- Neck Release while being seated: Sit on your bed in a cross-legged position. Position your left palm on the top of the head and slowly tilt and pull the head to the left. Gently increase the pressure to enjoy a deeper stretch. Repeat for your right side. Thirty seconds on each side should give you a good stretch.
- Shoulder release while being seated: Sit on your bed in a cross-legged position. Interlock your hands and raise your arms above your head. Slowly press your palms towards the sky. Look up, keeping your back straight and take long deep breaths for up to 45 seconds.
- Seated forward stretch: Sit on your bed with your legs stretched out and slowly reach for your toes while keeping your back straight. Remember not to bend your knees and push lower using your hip. Aim to touch your head to your knees. This may sound very simple, but it is quite a demanding stretch and will test the limits of your flexibility. You will feel a stretch from your heels to your glutes. This is a great way to release your lower body.
About Livpure
The above steps will work wonders for you before or even after a hard day’s work. Stretching improves blood flow and muscle relaxation which in turn leads to less stress on the body. You will need a good mattress though if you are looking to stretch on your bed. A medium-firm mattress is usually recommended as it offers enough support and cushioning.
So, where can you get a mattress that supports your body, enhances wellness, and is the epitome of comfort?
Your one-stop shop is Livpure. A haven for online mattress shopping, offering a wide range of alternatives. They have a line of eco-friendly mattresses with the following features:
- Removable, machine-washable covers made of fabric with the Oeko-Tex certification
- 5D SleepTech to relieve pressure more effectively
- Aeroscape breathable foams, technology, and maintaining temperature neutrality
