When you wake up—after you’ve hit snooze one too many times but before you grab your phone to scan through emails—take the time to do something good for your body. Morning stretches are usually never top of anyone’s list, but what if we said you didn’t have to get out of bed. These morning stretches can all be done lying down…and still half asleep.

A regimen like this can serve as a pre-workout warmup or a wake-up ritual to prime your body for a day spent at your desk. Stretching sets a positive tone for the day by resetting posture, getting blood flowing, and giving you a feeling of accomplishment. Even on your busiest days, where perhaps a workout is not possible, you can feel better knowing you at least took action to prevent long-term injury and deterioration.

Note: A firmer mattress makes a stretching routine easier. A softer mattress also works, much like a physioball or BOSU ball, by adding to the degree of difficulty with an unstable surface.