Move · Videos · Mobility · 11 min

Gentle Morning Low Back Stretches (Bed or Floor)

Gentle Morning Low Back Stretches (Bed or Floor) — video by Bob & Brad Play · 11:00

Video by Bob & Brad on YouTube · Open on YouTube

Two physical therapists lead easy low-back stretches you can start in bed: knee rocks, knee-to-chest, bridges, hamstring stretch, press-ups and cat-camel, then gentle standing twists. Suits stiff mornings and beginners.

  • 11 min
  • Beginner
  • Low impact (no jumping)
  • No equipment
Open in VideosLog it in Train

Step by step 10

Tap a time to watch that step in the video.

  1. Knee rocks in bed: knees and feet together, rock them gently side to side, skipping any painful direction. 1:49
  2. Single knee to chest, holding under the knee, then lift the leg for a few gentle ankle pumps, each leg. 2:14
  3. Roll out of bed like a log, then walk around for about 15 minutes before the deeper stretches. 2:53
  4. Back on a carpeted floor or firm bed: knee rocks again, then knee to chest with the other leg out straight. 4:00
  5. Double knees to chest, then bridges: lift the hips about five times. 5:00
  6. Hamstring stretch: lift one leg and hold behind it, other leg down, and take slow, deep breaths. 5:53
  7. Prone on elbows: lie face down propped on your elbows if comfortable; it may not suit spinal stenosis. 6:52
  8. Mini press-ups: hands under the shoulders, press up only as far as your pelvis stays down. 7:43
  9. Cat-camel on all fours: round the back with the head down, then arch the other way, head up. 8:37
  10. Standing: slow, gentle trunk twists, then three to five easy backward bends. 9:25

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Only work the directions that feel better, never into pain
  • Walk around for a while after getting up before the deeper stretches
  • Keep the pelvis down on press-ups; stay with small ones if it lifts

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesmini press-ups, cat-camel on hands
  • Wrists & hands movespress-ups, cat-camel on hands and knees
  • Upper back movespress-ups, cat-camel, standing rotation
  • Lower back movesknee rocks, press-ups, cat-camel, standing extension
  • Hips movesknee to chest, bridges, hamstring stretch
  • Knees movesknee to chest, all fours
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Can start in bed; stay on elbows or lie flat if press-ups hurt

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

More like this

Browse all 764 videos

Video by Bob & Brad; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety