Starting or ending your day with a gentle stretch can work wonders for your body and mind. One particularly soothing and beneficial stretch is the deep side stretch, and the best part? You don’t even have to leave your bed to do it. This simple movement opens up your sides, lengthens your spine, and releases tension from your neck, shoulders, and hips. It’s a perfect stretch to do in bed — either to ease into the morning or unwind before sleep.
Why Try a Deep Side Stretch?
Throughout the day, many of us sit for long periods, hunch over screens, or carry stress in our upper bodies. This can lead to tightness in the side body — the muscles running along your ribs, waist, and lower back. A deep side stretch gently activates these areas, increasing flexibility and improving posture. Stretching in bed also helps calm your nervous system, aiding better sleep and a more peaceful mindset.
How to Do It
Start by lying on your back with your knees bent and feet flat on the bed. Gently roll onto your right side, keeping your legs slightly bent for support. Extend your left arm overhead, letting it rest on the pillow or mattress. You should feel a stretch along the left side of your body — from your hip to your fingertips.
Take a deep breath in, and as you exhale, reach a little further through your left hand. Imagine you’re trying to grow taller through that side of your body. Hold the stretch for 20–30 seconds, breathing slowly and deeply. Then switch sides and repeat on the other side.
You can also do a seated version if you prefer: Sit cross-legged or with your legs extended on the bed. Place your left hand beside you for support and raise your right arm overhead, gently reaching over to the left. Keep your chest open and avoid collapsing forward. Hold and breathe, then switch sides.
Benefits for the Body and Mind
The deep side stretch in bed has both physical and emotional benefits. Physically, it improves spinal flexibility, stretches the obliques and intercostal muscles (between the ribs), and helps release built-up tension. It also promotes better circulation and can relieve mild lower back pain.
Mentally, stretching helps you become more aware of your breath and body. When done mindfully, it can shift you into a calmer state. It’s a great tool for relaxation, especially when paired with deep breathing or gentle music.
Tips for a Better Stretch
- Breathe deeply: Use your breath to help lengthen the stretch. Inhale to expand your ribs; exhale to relax deeper into the stretch.
- Go slow: Avoid pushing or forcing the movement. The key is gentle, consistent stretching.
- Use pillows: If you need extra support under your arm, head, or knees, feel free to adjust using pillows or cushions. Comfort is key.
A Simple Daily Practice
Adding a deep side stretch to your morning or bedtime routine can bring more flexibility, calm, and balance to your day. It’s a small habit with big rewards. Your bed doesn’t have to be just for sleep — it can also be your mini yoga studio.
So tomorrow morning or tonight before lights out, take a moment to stretch, breathe, and give your body the care it deserves.
