I used to wake up feeling like I had been hit by a truck. Stiff neck. Tight lower back. It took me until about 10 AM to feel like a functioning human. A physical therapist friend suggested I try stretching before getting out of bed. It sounds too simple to work. It works.

Three Bed Stretches (Under 5 Minutes Total)

1. Full Body Stretch

Lie on your back. Reach your arms overhead and point your toes away from you. Stretch your whole body long — as if someone is pulling your hands and feet in opposite directions. Hold for 10 seconds. Release. Do it three times. This wakes up your spine and gets blood moving.

2. Knees to Chest

Still on your back. Pull one knee toward your chest with both hands. Hold 20 seconds. Switch legs. Then pull both knees to your chest and rock gently side to side. This is the one that fixes lower back stiffness — it releases the muscles that tighten up from sleeping in one position all night.

3. Spinal Twist

Knees bent, feet flat. Let both knees drop to the right side while keeping your shoulders flat on the bed. Turn your head to the left. Hold 20 seconds. Switch sides. This stretches your spine, chest, and shoulders in one move.

I do these three every morning now. It takes maybe four minutes. I cannot claim it cured anything, but I can say I have not had a “stiff neck morning” in the six months since I started.