{"id":63075,"date":"2024-08-29T12:05:28","date_gmt":"2024-08-29T12:05:28","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=63075"},"modified":"2024-09-25T10:42:55","modified_gmt":"2024-09-25T10:42:55","slug":"somatic-exercises-in-bed","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/","title":{"rendered":"Somatic Exercises in Bed to Relax and Reconnect"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/#What_Are_the_Best_Somatic_Exercises_in_Bed\" >What Are the Best Somatic Exercises in Bed?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/#1_Pelvic_Tilts\" >1. Pelvic Tilts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/#2_Breath_Awareness\" >2. Breath Awareness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/#3_Body_Scan_2\" >3. Body Scan (2)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/#4_Progressive_Muscle_Relaxation_PMR_3\" >4. Progressive Muscle Relaxation (PMR) (3)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/#Can_You_Do_Somatic_Exercises_in_Bed\" >Can You Do Somatic Exercises in Bed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/#Is_It_OK_to_Exercise_on_the_Bed\" >Is It OK to Exercise on the Bed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/#What_Somatic_Exercises_Should_I_Do_in_Bed\" >What Somatic Exercises Should I Do in Bed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/#Is_It_Better_to_Do_Somatic_Exercises_in_the_Morning_or_at_Night\" >Is It Better to Do Somatic Exercises in the Morning or at Night?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/#Can_You_Do_Somatic_Exercises_in_Bed_Every_Day\" >Can You Do Somatic Exercises in Bed Every Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/#How_Can_I_Do_Somatic_Exercises_in_Bed_by_Myself\" >How Can I Do Somatic Exercises in Bed by Myself?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/#What_Is_Somatic_Work_for_Sleep\" >What Is Somatic Work for Sleep?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/#How_to_Start_Somatic_Exercises\" >How to Start Somatic Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/#Can_I_do_belly_fat_exercises_on_bed\" >Can I do belly fat exercises on bed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/#How_do_you_get_a_flat_stomach_in_bed\" >How do you get a flat stomach in bed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/#What_exercise_should_I_do_in_bed\" >What exercise should I do in bed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/#Do_somatic_workouts_really_work\" >Do somatic workouts really work?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Somatic exercises are all about tuning into your body and moving with mindful intention. Derived from the Greek word <\/span><i><span style=\"font-weight: 400;\">soma<\/span><\/i><span style=\"font-weight: 400;\">, meaning &#8220;of the body&#8221;, these exercises focus on becoming aware of your body\u2019s sensations (<\/span><a href=\"https:\/\/connectioninstitute.org\/PDF\/Soma%20Significance.pdf\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This heightened awareness can help you identify where unresolved emotions may be physically stored, which allows for the release of tension and promotion of relaxation. The best part? Many somatic exercises can be done in the comfort of your bed. Whether you want to start your day with calmness or wind down for a restful night, these exercises offer a gentle way to reconnect with your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_exercises_in_bed\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-5.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Best_Somatic_Exercises_in_Bed\"><\/span><b>What Are the Best Somatic Exercises in Bed?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to<\/span><a href=\"https:\/\/betterme.world\/articles\/what-is-somatic-exercise\/\"><span style=\"font-weight: 400;\"> somatic exercises<\/span><\/a><span style=\"font-weight: 400;\"> in bed, simplicity is the key. Here are some of the best ones to try:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Pelvic_Tilts\"><\/span><b>1. Pelvic Tilts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Starting Position:<\/b><span style=\"font-weight: 400;\"> Lie on your back with your knees bent and your feet flat on the bed, about hip-width apart. Your arms should be relaxed at your sides.<\/span><\/p>\n<p><b>Step 1:<\/b><span style=\"font-weight: 400;\"> Start by taking a deep breath in. As you exhale, gently tilt your pelvis upward, pressing your lower back into the mattress. Focus on the sensation in your lower back and the gentle contraction of your abdominal muscles.<\/span><\/p>\n<p><b>Step 2:<\/b><span style=\"font-weight: 400;\"> Inhale slowly, allowing your pelvis to tilt downward, creating a small arch in your lower back. As you do this, feel the stretch in your lower back and the gentle opening of your hip flexors.<\/span><\/p>\n<p><b>Step 3:<\/b><span style=\"font-weight: 400;\"> Continue this slow, controlled movement, focusing on the rhythm of your breath and the sensations in your lower back and hips. Repeat this motion 10-15 times, or for as long as it feels comfortable.<\/span><\/p>\n<p><b>Tips:<\/b><span style=\"font-weight: 400;\"> Move slowly and mindfully, paying attention to how your body feels with each tilt. This exercise helps release tension in the lower back and hips while also gently engaging your core<\/span><\/p>\n<p><strong>Whether you want to learn how to exit the spiral of self-harming behavior, overcome anxiety, cure insomnia or simply give yourself the time and space to bliss out and soak up the moment of complete peace and quiet &#8211; <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_exercises_in_bed\">BetterMe: Meditation &amp; Sleep app is exactly the tool for that <\/a>! If you don\u2019t take care of number one, who will?<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Breath_Awareness\"><\/span><b>2. Breath Awareness<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Starting Position:<\/b><span style=\"font-weight: 400;\"> Lie on your back in a comfortable position. Place one hand on your chest and the other on your abdomen. This will help you become more aware of your breathing.<\/span><\/p>\n<p><b>Step 1:<\/b><span style=\"font-weight: 400;\"> Close your eyes or maintain a soft gaze, and take a deep breath in through your nose, feeling the rise of your chest and abdomen. Notice which hand moves more \u2013 this can give you insight into whether you\u2019re breathing more into your chest or your diaphragm.<\/span><\/p>\n<p><b>Step 2:<\/b><span style=\"font-weight: 400;\"> Exhale slowly through your mouth, feeling your chest and abdomen fall. Try to make your exhalation longer than your inhalation to help activate the parasympathetic nervous system, which promotes relaxation.<\/span><\/p>\n<p><b>Step 3:<\/b><span style=\"font-weight: 400;\"> Continue to focus on your breath, observing its natural rhythm. If your mind starts to wander, gently bring your attention back to the sensation of your breath.<\/span><\/p>\n<p><b>Tips:<\/b><span style=\"font-weight: 400;\"> This exercise can be performed for a few minutes or as long as you wish. It\u2019s an excellent way to center yourself, reduce distress, and prepare for sleep or a calm start to your day.<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_exercises_in_bed\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/51.png\" alt=\"Somatic exercises in bed\" \/><\/a><\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Body_Scan_2\"><\/span><b>3. Body Scan (<\/b><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1002\/capr.12785\"><b>2<\/b><\/a><b>)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Starting Position:<\/b><span style=\"font-weight: 400;\"> Lie comfortably on your back with your arms at your sides and legs extended. Close your eyes and take a few deep breaths to settle in.<\/span><\/p>\n<p><b>Step 1:<\/b><span style=\"font-weight: 400;\"> Start by focusing on your toes. Notice any sensations, such as warmth, coolness, tingling, or tension, without any judgment. Take a deep breath in, and as you exhale, imagine releasing any tension you feel in that area.<\/span><\/p>\n<p><b>Step 2:<\/b><span style=\"font-weight: 400;\"> Slowly move your attention up your body, from your feet to your ankles, calves, knees, thighs, hips, lower back, abdomen, chest, shoulders, arms, hands, neck, and finally, your head. At each area, pause to observe any sensations and release tension with each exhale.<\/span><\/p>\n<p><b>Step 3:<\/b><span style=\"font-weight: 400;\"> If you encounter any areas of discomfort or tension, spend a little extra time there, breathing deeply and visualizing the release of tension.<\/span><\/p>\n<p><b>Step 4:<\/b><span style=\"font-weight: 400;\"> Once you\u2019ve scanned your entire body, take a moment to notice how you feel as a whole. You may feel more relaxed, grounded, or aware of your body.<\/span><\/p>\n<p><b>Tips:<\/b><span style=\"font-weight: 400;\"> The body scan is a powerful tool for increasing <\/span><a href=\"https:\/\/betterme.world\/articles\/body-awareness\/\"><span style=\"font-weight: 400;\">body awareness<\/span><\/a><span style=\"font-weight: 400;\"> and promoting relaxation. You can use this technique to unwind before bed or as a way to check in with your body during stressful times.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/somatic-healing-techniques\/ \"><i>Somatic Healing Techniques: A Holistic Approach to Physical and Emotional Recovery<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Progressive_Muscle_Relaxation_PMR_3\"><\/span><b>4. Progressive Muscle Relaxation (PMR) (<\/b><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1300\/J137v13n03_04\"><b>3<\/b><\/a><b>)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Starting Position:<\/b><span style=\"font-weight: 400;\"> Lie on your back with your arms at your sides and legs extended. Close your eyes and take a few deep breaths to relax.<\/span><\/p>\n<p><b>Step 1:<\/b><span style=\"font-weight: 400;\"> Start by focusing on your feet. Take a deep breath in, and as you do, tense the muscles in your feet as much as you comfortably can. Hold this tension for 5-10 seconds.<\/span><\/p>\n<p><b>Step 2:<\/b><span style=\"font-weight: 400;\"> As you exhale, suddenly release the tension in your feet, allowing them to relax completely. Notice the contrast between the tension and the relaxation.<\/span><\/p>\n<p><b>Step 3:<\/b><span style=\"font-weight: 400;\"> Move on to your calves, repeating the process: inhale and tense the muscles, hold for a few seconds, then exhale and release.<\/span><\/p>\n<p><b>Step 4:<\/b><span style=\"font-weight: 400;\"> Continue this pattern, moving up your body through your thighs, hips, abdomen, chest, shoulders, arms, hands, neck, and face. Tense each muscle group for 5-10 seconds, then fully relax.<\/span><\/p>\n<p><b>Step 5:<\/b><span style=\"font-weight: 400;\"> After completing the entire body, take a moment to enjoy the sensation of deep relaxation. Breathe slowly and evenly, noticing how your body feels.<\/span><\/p>\n<p><b>Tips:<\/b><span style=\"font-weight: 400;\"> This exercise is particularly useful for reducing distress, as it helps you physically release tension that may be held in different parts of your body.\u00a0<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_exercises_in_bed\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/41-1.png\" alt=\"Somatic exercises in bed\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Do_Somatic_Exercises_in_Bed\"><\/span><b>Can You Do Somatic Exercises in Bed?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Absolutely! In fact, your bed can be an ideal place to practice somatic exercises, particularly if you\u2019re looking for a gentle, supportive environment. The softness of the mattress can help cushion your joints and make the movements more comfortable.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_OK_to_Exercise_on_the_Bed\"><\/span><b>Is It OK to Exercise on the Bed?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While somatic exercises are perfectly fine to do in bed, it\u2019s important to note that not all exercises are suitable for a soft surface. Traditional workouts that require stability and support, such as strength training or high-impact cardio, are better suited for a firm, stable surface. However, as somatic exercises focus on slow, mindful movements, your bed is an excellent choice.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Somatic_Exercises_Should_I_Do_in_Bed\"><\/span><b>What Somatic Exercises Should I Do in Bed?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re new to somatic exercises, it\u2019s best to start with the basics that were mentioned earlier in this post. As you become more comfortable with these movements, you can gradually explore other exercises that target different areas of the body. Here are a couple of additional exercises to consider:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&#8211; <\/span><b>Gentle Spinal Twists:<\/b><span style=\"font-weight: 400;\"> Lie on your back with your knees bent. Slowly lower both knees to one side, then the other, allowing your spine to twist gently. This helps release tension in your back and hips.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&#8211; <\/span><b>Neck Stretches:<\/b><span style=\"font-weight: 400;\"> Lie on your back and slowly turn your head to one side, then the other, paying attention to any areas of tightness. This simple stretch can help relieve neck tension and improve mobility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you experience any discomfort or pain while doing these exercises, take a break. If the discomfort persists, it\u2019s a good idea to consult a medical professional.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Better_to_Do_Somatic_Exercises_in_the_Morning_or_at_Night\"><\/span><b>Is It Better to Do Somatic Exercises in the Morning or at Night?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There\u2019s no one-size-fits-all answer to this. The best time to do somatic exercises depends on your personal preferences and goals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&#8211; Morning: Doing somatic exercises in the morning can help you start the day with a sense of calm and focus, gently waking up your body and mind.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">&#8211; Night: Practicing somatic exercises at night can help you unwind and prepare for a restful sleep. The gentle movements can help release the tension that has built up throughout the day, which makes it easier to relax. For example, progressive muscle relaxation is known to improve sleep quality and reduce distress (<\/span><a href=\"https:\/\/academic.oup.com\/jmt\/article-abstract\/37\/1\/2\/990267\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1744388120302784\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ultimately, the best time is whenever feels right for you.<\/span><\/p>\n<p><strong>With stress being a constant presence in our lives, taking time to process emotions, decompress and get into the right frame of mind is absolutely crucial. With BetterMe: Meditation &amp; Sleep app your mental health is in good hands! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_exercises_in_bed\">Start using it now <\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Do_Somatic_Exercises_in_Bed_Every_Day\"><\/span><b>Can You Do Somatic Exercises in Bed Every Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can do somatic exercises in bed every day. As these exercises are gentle and focus on relaxation and body awareness, they\u2019re safe to practice daily. In fact, making them a part of your daily routine can help you stay in tune with your body, reduce distress, and improve your overall mental and physical well-being.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Do_Somatic_Exercises_in_Bed_by_Myself\"><\/span><b>How Can I Do Somatic Exercises in Bed by Myself?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic exercises are designed to be self-guided, which makes them easy to do on your own. Start by finding a quiet, comfortable space in your bed where you can focus without distractions. Follow the steps for each exercise, moving slowly and paying close attention to how your body feels. Over time, you\u2019ll develop a deeper understanding of your body\u2019s needs and responses.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/somatic-dance\/\"><i>Somatic Dance: Liberation through Expression and Movement<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Somatic_Work_for_Sleep\"><\/span><b>What Is Somatic Work for Sleep?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic work for sleep involves using somatic exercises and techniques to promote relaxation and improve sleep quality. These exercises can help release physical and emotional tension, which makes it easier to fall asleep and stay asleep. By incorporating somatic work into your bedtime routine, you can create a calming ritual that signals to your body that it\u2019s time to wind down.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Techniques such as progressive muscle relaxation, body scans, and breath awareness are particularly effective. Research has shown that these practices can significantly improve sleep quality, helping you drift off more easily and enjoy a deeper, more restorative sleep (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1744388120302784\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/benthamopen.com\/ABSTRACT\/TOPHJ-13-232\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/profile\/Eman-Fadl-3\/publication\/343366101_The_Effectiveness_of_Using_Breathing_Exercise_on_Sleep_Quality_Among_Hospitalized_Patients\/links\/6424114192cfd54f8439c758\/The-Effectiveness-of-Using-Breathing-Exercise-on-Sleep-Quality-Among-Hospitalized-Patients.pdf\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Start_Somatic_Exercises\"><\/span><b>How to Start Somatic Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Starting somatic exercises is simple. Begin with a few basic movements, focusing on your breath and the sensations in your body. Don\u2019t worry about getting it \u201cright\u201d \u2013 the goal is to move mindfully and listen to your body. As you become more familiar with the exercises, you can explore more advanced techniques and incorporate them into your daily routine.<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_exercises_in_bed\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/1-3.png\" alt=\"Somatic exercises in bed\" \/><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\"><h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_belly_fat_exercises_on_bed\"><\/span><strong>Can I do belly fat exercises on bed?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, certain belly fat exercises such as leg raises, <\/span><a href=\"https:\/\/betterme.world\/articles\/how-many-calories-do-you-burn-doing-crunches\/\"><span style=\"font-weight: 400;\">bicycle crunches<\/span><\/a><span style=\"font-weight: 400;\">, and pelvic tilts can be done on the bed. However, for more intense workouts, a firmer surface may be better to ensure proper form and prevent injury.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_you_get_a_flat_stomach_in_bed\"><\/span><strong>How do you get a flat stomach in bed?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Focus on exercises that engage your core, such as leg raises, pelvic tilts, and gentle twists. Consistency is key, and combining these exercises with a healthy diet and overall fitness routine will contribute to seeing better results<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_exercise_should_I_do_in_bed\"><\/span><strong>What exercise should I do in bed?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Somatic exercises such as pelvic tilts, breath awareness, and progressive muscle relaxation are excellent for relaxation and body awareness. For more active exercises, you can try gentle <\/span><a href=\"https:\/\/betterme.world\/articles\/core-workout-tips-and-exercises-you-need-to-know\/\"><span style=\"font-weight: 400;\">core workouts<\/span><\/a><span style=\"font-weight: 400;\"> such as leg raises or<\/span><a href=\"https:\/\/betterme.world\/articles\/benefits-of-bicycle-crunches\/\"><span style=\"font-weight: 400;\"> bicycle crunches<\/span><\/a><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_somatic_workouts_really_work\"><\/span><strong>Do somatic workouts really work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, <\/span><a href=\"https:\/\/betterme.world\/articles\/somatic-exercises\/\"><span style=\"font-weight: 400;\">somatic exercises<\/span><\/a><span style=\"font-weight: 400;\"> are effective for reducing distress, improving body awareness, and releasing tension (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1002\/capr.12785\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s10865-012-9466-5\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). While they may not burn calories like traditional workouts, they offer significant benefits for your mental and physical well-being<\/span><\/p>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_exercises_in_bed\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Somatic exercises are all about tuning into your body and moving with mindful intention. Derived from the Greek word soma, meaning &#8220;of the body&#8221;, these exercises focus on becoming aware of your body\u2019s sensations (1). This heightened awareness can help you identify where unresolved emotions may be physically stored, which allows for the release of [&hellip;]<\/p>\n","protected":false},"author":60,"featured_media":63090,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[209],"tags":[],"coauthors":[213],"class_list":["post-63075","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-somatic-exercises"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Somatic Exercises in Bed to Relax and Reconnect - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 SOMATIC EXERCISES IN BED \u27a4 are a great way to start your day with calmness or wind down for a restful night. Read this article to learn more.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Somatic Exercises in Bed to Relax and Reconnect\" \/>\n<meta property=\"og:description\" content=\"\u2605 SOMATIC EXERCISES IN BED \u27a4 are a great way to start your day with calmness or wind down for a restful night. Read this article to learn more.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-09-25T10:42:55+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/BetterMe1131-copy-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Sachini Akuretiya, MS\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sachini Akuretiya, MS\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/\"},\"author\":{\"name\":\"Sachini Akuretiya, MS\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/84e36fbcc36935de1090d1ecd69bf242\"},\"headline\":\"Somatic Exercises in Bed to Relax and Reconnect\",\"dateModified\":\"2024-09-25T10:42:55+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/\"},\"wordCount\":1800,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/BetterMe1131-copy-scaled.jpg\",\"articleSection\":[\"Somatic Exercises\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Somatic exercises are all about tuning into your body and moving with mindful intention. Derived from the Greek word <\/span><i><span style=\\\"font-weight: 400;\\\">soma<\/span><\/i><span style=\\\"font-weight: 400;\\\">, meaning \\\"of the body\\\", these exercises focus on becoming aware of your body\u2019s sensations (<\/span><a href=\\\"https:\/\/connectioninstitute.org\/PDF\/Soma%20Significance.pdf\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). This heightened awareness can help you identify where unresolved emotions may be physically stored, which allows for the release of tension and promotion of relaxation. The best part? Many somatic exercises can be done in the comfort of your bed. Whether you want to start your day with calmness or wind down for a restful night, these exercises offer a gentle way to reconnect with your body.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are the Best Somatic Exercises in Bed?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">When it comes to<\/span><a href=\\\"https:\/\/betterme.world\/articles\/what-is-somatic-exercise\/\\\"><span style=\\\"font-weight: 400;\\\"> somatic exercises<\/span><\/a><span style=\\\"font-weight: 400;\\\"> in bed, simplicity is the key. Here are some of the best ones to try:<\/span>\\r\\n<h3><b>1. Pelvic Tilts<\/b><\/h3>\\r\\n<b>Starting Position:<\/b><span style=\\\"font-weight: 400;\\\"> Lie on your back with your knees bent and your feet flat on the bed, about hip-width apart. Your arms should be relaxed at your sides.<\/span>\\r\\n\\r\\n<b>Step 1:<\/b><span style=\\\"font-weight: 400;\\\"> Start by taking a deep breath in. As you exhale, gently tilt your pelvis upward, pressing your lower back into the mattress. Focus on the sensation in your lower back and the gentle contraction of your abdominal muscles.<\/span>\\r\\n\\r\\n<b>Step 2:<\/b><span style=\\\"font-weight: 400;\\\"> Inhale slowly, allowing your pelvis to tilt downward, creating a small arch in your lower back. As you do this, feel the s ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/\",\"name\":\"Somatic Exercises in Bed to Relax and Reconnect - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/BetterMe1131-copy-scaled.jpg\",\"dateModified\":\"2024-09-25T10:42:55+00:00\",\"description\":\"\u2605 SOMATIC EXERCISES IN BED \u27a4 are a great way to start your day with calmness or wind down for a restful night. 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Read this article to learn more.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Somatic Exercises in Bed to Relax and Reconnect","og_description":"\u2605 SOMATIC EXERCISES IN BED \u27a4 are a great way to start your day with calmness or wind down for a restful night. Read this article to learn more.","og_url":"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-09-25T10:42:55+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/BetterMe1131-copy-scaled.jpg","type":"image\/jpeg"}],"author":"Sachini Akuretiya, MS","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Sachini Akuretiya, MS","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/"},"author":{"name":"Sachini Akuretiya, MS","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/84e36fbcc36935de1090d1ecd69bf242"},"headline":"Somatic Exercises in Bed to Relax and Reconnect","dateModified":"2024-09-25T10:42:55+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/"},"wordCount":1800,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/BetterMe1131-copy-scaled.jpg","articleSection":["Somatic Exercises"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Somatic exercises are all about tuning into your body and moving with mindful intention. Derived from the Greek word <\/span><i><span style=\"font-weight: 400;\">soma<\/span><\/i><span style=\"font-weight: 400;\">, meaning \"of the body\", these exercises focus on becoming aware of your body\u2019s sensations (<\/span><a href=\"https:\/\/connectioninstitute.org\/PDF\/Soma%20Significance.pdf\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This heightened awareness can help you identify where unresolved emotions may be physically stored, which allows for the release of tension and promotion of relaxation. The best part? Many somatic exercises can be done in the comfort of your bed. Whether you want to start your day with calmness or wind down for a restful night, these exercises offer a gentle way to reconnect with your body.<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are the Best Somatic Exercises in Bed?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">When it comes to<\/span><a href=\"https:\/\/betterme.world\/articles\/what-is-somatic-exercise\/\"><span style=\"font-weight: 400;\"> somatic exercises<\/span><\/a><span style=\"font-weight: 400;\"> in bed, simplicity is the key. Here are some of the best ones to try:<\/span>\r\n<h3><b>1. Pelvic Tilts<\/b><\/h3>\r\n<b>Starting Position:<\/b><span style=\"font-weight: 400;\"> Lie on your back with your knees bent and your feet flat on the bed, about hip-width apart. Your arms should be relaxed at your sides.<\/span>\r\n\r\n<b>Step 1:<\/b><span style=\"font-weight: 400;\"> Start by taking a deep breath in. As you exhale, gently tilt your pelvis upward, pressing your lower back into the mattress. Focus on the sensation in your lower back and the gentle contraction of your abdominal muscles.<\/span>\r\n\r\n<b>Step 2:<\/b><span style=\"font-weight: 400;\"> Inhale slowly, allowing your pelvis to tilt downward, creating a small arch in your lower back. As you do this, feel the s ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/","url":"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/","name":"Somatic Exercises in Bed to Relax and Reconnect - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-exercises-in-bed\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/BetterMe1131-copy-scaled.jpg","dateModified":"2024-09-25T10:42:55+00:00","description":"\u2605 SOMATIC EXERCISES IN BED \u27a4 are a great way to start your day with calmness or wind down for a restful night. 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