This video presentation you will learn four moves to do before you roll out of bed. One low back stretch. Bring both your knees to your chest. Start by first raising one and then holding the knee with both hands. Then raise the other knee. Grasping both your knees, pull them towards your chest.

Hold this stretch for 30 seconds to piriformis stretch. lying on your back with both knees bent, cross your left leg over your right leg. Using both hands, reach under your right knee and pull it toward your chest. You should feel a stretch in the glutes on your left side. hold this stretch for 30 seconds and then repeat with your other leg. Three pelvic tilt line your back with your knees bent.

In this relaxed position, the small of your back will not be touching the bed. Tighten your abdominal muscles so that the small of your back presses against the bed. Hold for five seconds, then relax. Repeat this three times and gradually build to 10 repetitions. For knees to chest. While you're still on your back with your knees bent, grasp your left knee and pull it to your chest.

With your abdominals contracted, try to straighten your right leg. If you experience any discomfort in your back, leave your right leg bent. hold this stretch for 30 seconds and then repeat with your other leg. Congratulations. Now you can confidently roll out of bed the right way.