Even if you’re not aiming for tip-top athletic performance, stretching tight muscles can be the key to getting through the day pain-free.

Stretching before you get out of bed in the morning gives you a chance to get a jump on that goal; it’s also a nice chance to collect yourself.

Make the most of this opportunity by stretching areas of your body that are easy to target while lying down: Your back, hamstrings and quads.

√ Get a Leg Up

Lie on your back, both knees bent and feet flat on the bed. Extend one leg straight up from the hip, knee straight but not locked, and pull it gently back until you feel a stretch in the hamstring of that leg.

√ A Gentle Back Stretch

Lie flat on your back with your legs extended. Bend one knee and pull it in toward your chest. For an extra stretch, gently guide that knee over to the opposite side of your body, pulling your spine into a gentle twist. For example, you’d guide your left knee over to the right side of your body.

√ Hit the Quad

Lie on one side and bend your top leg, pulling the heel as close to your buttocks on that side as possible. Keep your knees pinned together and think of pushing your hips forward slightly; you should feel a stretch down the front of your thigh and across your hip.