Day 1: Do Energizing Stretches in Bed Start the day with five minutes of stretches in bed. "Stretching is a practice that increases blood flow to our muscles and can help us relieve stress," Mancao said. Dr. Ho recommended simple stretches like: Star stretch: spread your arms and legs like a star and hold for 20 to 30 seconds Knees to chest: hug your knees to your chest for 20 to 30 seconds Seated forward fold: sit with your legs straight out in front of you and reach for your toes for 20 to 30 seconds Image Source: Getty / Andersen Ross Photography Inc