You can improve joint range, tissue glide, and body control without leaving your mattress. The plan below covers every major region with graded options that work on soft beds or firm toppers. Use slow nasal breathing. Move within comfort. Stop if you feel sharp pain, pins and needles that do not resolve when you ease off, or dizziness.

How to use this guide

1. Pick 1 to 3 drills per region the first week.
2. Do 3 to 5 slow reps or 20 to 40 seconds per drill.
3. Add holds at end range for 5 to 10 seconds as control improves.
4. Aim for 10 to 30 minutes most days. Rotate regions that feel stiff.

Setup and props

Pillows for head or knees, a towel or sheet as a strap, a small ball or sock ball, and an optional light resistance band.

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Neck and jaw

1. Supine chin nods
   Lie face up with a pillow. Nod as if saying yes, tiny motion. Hold 3 seconds, release.
2. Chin glide
   Slide chin straight back to make a double chin, then ease forward slightly.
3. Rotation with eyes lead
   Look right with just the eyes, then turn head right. Repeat left.
4. Lateral tilt with support
   Tilt right ear toward right shoulder while the opposite hand gently reaches to foot. Switch.
5. OA flexion extension search
   Nod slightly, then explore tiny side to side arcs to find tight angles.
6. Jaw relax and glide
   Tongue on the roof of mouth. Open a finger width, glide jaw right then left slowly.
7. Neck CARs mini
   Draw a slow small circle with your nose, 2 each way without pain.

Scapula, shoulders, and upper back

1. Scapular clocks
   Supine, arms to ceiling. Reach shoulder blades up, down, in, out.
2. Bed angels
   Arms in a wide W on sheets, slide overhead then back while keeping ribs heavy.
3. Supine external rotation sweeps
   Elbows by sides, forearms vertical. Rotate hands toward bed then up.
4. Sidelying open book
   Hips and knees bent. Rotate top arm across chest and open to the other side, follow with eyes.
5. Thread the needle in sidelying
   From sidelying propped on elbow, reach top arm under the bottom arm, then open back up.
6. Posterior capsule reach
   Hug one arm across chest, add small circles at end range.
7. Shoulder CARs low arc
   Arm by side. Draw a slow forward and backward arc to shoulder height while keeping ribs quiet.
8. Prone pillow sphinx mobilization
   On your belly propped on pillows, gently shift chest forward and back to mobilize upper spine.

Elbows, wrists, hands, and fingers

1. Elbow flexion extension with rotation
   Bend and straighten while turning the forearm palm up and palm down.
2. Wrist circles
   Forearm supported. Draw circles each way, then figure eights.
3. Tendon glides
   Make straight hand, hook fist, full fist, tabletop, then back to straight.
4. Thumb opposition ladder
   Touch thumb to each fingertip, then slide to the base of each finger.
5. Radial ulnar deviation
   Move wrist side to side slowly with forearm still.

Ribs and breath mechanics

1. 360 breathing
   Hands on lower ribs. Inhale into sides and back of ribs, exhale fully.
2. Lateral rib stretch
   Sidelying, top hand on side ribs. Inhale into that hand for 3 to 4 breaths.
3. Prone belly breathing
   Small pillow under chest, feel abdomen press into bed on inhale, soften on exhale.
4. Rib rolls
   Supine, arms long to ceiling. Reach fingertips up to lift upper ribs, then settle.

Spine and pelvis

1. Pelvic tilts
   Supine, knees bent. Tip pelvis to flatten low back, then tip the other way.
2. Segmental bridge
   Roll up one vertebra at a time, pause, then roll down slowly.
3. Hooklying lumbar rotations
   Knees together, rock both knees side to side.
4. Thoracic pillow extension
   Pillow under mid back, hands behind head. Gentle mini extensions with long exhales.
5. Cat cow in sidelying
   Round and arch your spine while lying on your side, small range.
6. Prone press away
   On belly, forearms on bed. Gently press the chest away from the bed, then relax.
7. Seated edge pelvic clocks
   Sit at bed edge. Imagine pelvis as a clock. Roll 12, 3, 6, 9, then smooth circles each way.

Hips and glutes

1. Supine hip CARs
   One knee over hip. Draw a slow circle at the hip joint, switch directions.
2. Figure four mobilization
   Ankle over opposite knee. Rock the shape toward and away from chest.
3. Sidelying clamshells slow
   Knees bent. Lift top knee without rolling pelvis, pause, lower slow.
4. Hip flexor slide back
   Prone, bend one knee. Slide same side knee slightly up, then slide back and tuck tailbones gently.
5. Adductor knee sweep
   Supine, leg straight with heel on sheet. Slide leg out to the side, then back.
6. 90-90 supine rotations
   Hips and knees at 90. Drop both shins right, then left, keep ribs quiet.
7. Prone glute set with heel press
   Bend knee to 90, press heel toward ceiling lightly to engage glute, release.

Hamstrings and posterior chain

1. Strap hamstring floss
   Loop a towel around foot. Straighten knee toward ceiling, bend a little, repeat.
2. Sciatic slider gentle
   Hip flexed, knee straight, foot relaxed. Point toes away as you bring leg up, flex toes toward you as you lower.
3. Sidelying straight leg sweep
   Top leg straight. Sweep slightly forward and back without rolling the pelvis.
4. Heel digs
   Supine, knees bent. Dig heels into bed for 5 seconds, relax, repeat.

Quads and hip flexors

1. Prone knee bend sweeps
   Bend knee, add small inward and outward arcs at the ankle.
2. Prone quad set
   Press front of hip gently into bed, tighten quad, hold, release.
3. Edge of bed hip flexor hang
   Lie supine near edge. One knee to chest, other thigh gently drops off edge. Slow breaths.

Adductors and groin

1. Butterfly rock
   Soles of feet together, knees open. Rock knees up and down with breath.
2. Single leg frog slide
   One knee bent out to side like a frog, slide heel toward and away from you.
3. Inner thigh lift
   Sidelying. Bottom leg straight, lift slightly, small circles.

Calves, ankles, and feet

1. Ankle CARs
   Draw the biggest slow circle you can without moving the knee.
2. Ankle pumps and alphabet
   Point and flex for 20 reps, then trace the letters A to Z with the foot.
3. Big toe extension stretch
   Sit at bed edge, tuck big toe under gently for a stretch.
4. Toe splay practice
   Spread toes, then grip the sheet lightly, then relax.
5. Peroneal glide
   Ankle in neutral. Move foot outward and inward slowly with the knee still.

Core and trunk control

1. Dead bug arms only
   Supine, knees bent. Reach one arm overhead while the other reaches toward feet, switch.
2. Heel slides
   Slide one heel away while exhaling and keeping ribs heavy, return, switch.
3. March and hold
   Lift one foot an inch, pause, set down, switch.
4. Side bridge on pillows
   Sidelying propped on elbow and pillows. Lift ribs slightly, hold 5 seconds, lower.
5. Prone abdominal tilt
   On belly. Draw lower abdomen away from the bed without clenching glutes, breathe.

Nerve friendly sliders and tensioners

Use only gentle range. Stop if symptoms increase.

1. Median nerve slider
   Supine, arm out to side, palm up. Extend wrist as you slowly straighten elbow, then bend again.
2. Ulnar nerve slider
   Make an OK sign around your eye shape with the hand while opening and closing the elbow range gently.
3. Tibial nerve slider
   Hamstring stretch position. Point toes down as leg goes up, flex toes as leg goes down.

Hips plus spine integrated flows

1. Windshield wiper flow
   Drop knees right, open left arm, look left. Switch sides.
2. Bridge to figure four
   Small bridge up, lower, cross ankle over knee into figure four, repeat.
3. Open book to bed angel
   Sidelying open book, roll to supine, slide arms into bed angel, repeat.

PAILs and RAILs style end range work

Once a position feels safe, add gentle isometrics.

1. End range external rotation in figure four
   At the stretch, gently press ankle down into hands for 5 seconds, then try to lift ankle higher for 5 seconds.
2. Adductor end range
   Leg out to side. Press heel down into bed for 5 seconds, then try to slide farther out slightly.
3. Ankle dorsiflexion end range
   Strap on foot, toes toward you. Pull strap lightly, then press foot into strap for 5 seconds, then pull a little more.

Balance and vestibular on the bed

1. Eyes closed head turns
   Supine. Close eyes, turn head side to side, focus on smoothness.
2. Rolling patterns
   Roll from back to belly using only head and arms, then only legs, then full body.

Gentle morning starter

1. 360 breathing for 5 breaths
2. Pelvic tilts for 8 reps
3. Bed angels for 6 slow reps
4. Heel slides for 6 each side
5. Ankle circles for 10 each

Evening reset

1. Butterfly rock 40 seconds
2. Open book 6 slow reps each side
3. Strap hamstring floss 8 each side
4. Big toe extension stretch 30 seconds each
5. Prone belly breathing 5 to 8 breaths

Progressions and options

• Soft bed fix: place a book or firm cushion under hips or scapulae for better feedback.
• Add load: light band around knees for clams, small water bottle in hand for open books.
• Reduce threat: smaller ranges, slower tempo, longer exhales.
• Make it dynamic: link 3 moves into a flow and repeat for 2 to 3 minutes.

Safety notes

• Numbness, sharp pain, or radiating symptoms are a stop signal.
• Recent surgery or acute injury requires clearance and custom programming.
• Hypermobility benefits from shorter ranges, more isometric control, and fewer long holds.

Two complete sample sessions

Ten minute express

1. Neck chin glides 1 minute
2. Bed angels 1 minute
3. Pelvic tilts 1 minute
4. Hooklying rotations 1 minute
5. Figure four mobilization 2 minutes total
6. Strap hamstring floss 2 minutes total
7. Ankle CARs 2 minutes total

Twenty to thirty minute full reset

1. 360 breathing 2 minutes
2. Supine hip CARs 2 minutes
3. Open book 2 minutes
4. Segmental bridge 2 minutes
5. Clamshells slow 2 minutes
6. Adductor knee sweep 2 minutes
7. Strap hamstring floss 3 minutes
8. Ankle alphabet 2 minutes
9. Dead bug arms only 2 minutes
10. Side bridge on pillows 2 minutes
11. Prone pillow sphinx mobilization 2 minutes
12. Big toe extension stretch 2 minutes

Tracking progress

• Note one range that improves, one move that felt best, and total minutes done.
• If a region stays sticky for a week, add an end range isometric and reduce the number of different drills.
• Consistency beats intensity on bed based mobility.