Stretches to Do Before Bed: 7 Best Poses

Stretches to Do Before Bed: 7 Best Poses

13 hours a day are spent sitting down for the most part in America. We spend more time sitting than we realize, whether it’s while working at our desks, driving, or eating. Given these figures, it might not be shocking if you feel restless and unable to relax when you go to bed at the end of the day.

One of the best ways to relieve tension before bed, enhance sleep, and enhance general health is by stretching. We’ll cover the benefits of stretching, including the best stretches to do before bed and how long you should do them.

Related: Yoga Poses for 2 Beginners: the Newest Guide in 2023 – Tips for Health Care

Benefits of Stretching Before Bed

Here are a few ways stretching before bed may positively impact your sleep health and overall well-being.

Relieve Muscle Stiffness

When you stretch before bed, you lengthen muscle parts that may be tight or tensed from the day’s stress or inactivity.

When the muscles are tight, it may result in muscle imbalance and reduce flexibility, according to a study published in the International Journal of Sports Physical Therapy. In order to relax the muscles and disperse tension among various structures, including the joint, the article also suggested stretching.

Lower Stress

Your body and mind will benefit greatly from stretching. Start by establishing a nightly stretching routine to help your body relax, which should hasten the process of falling asleep.

Stretching also provides a great alternative nighttime activity to scrolling through social media or reading emails on a screen, which could make you feel more alert.

Studies have shown that when performed correctly, stretching and yoga exercises can be deeply calming and meditative. Focusing on your body and the present actions is a great way to separate yourself from the day’s stresses and signal to your subconscious to stop worrying.

Stretches to Do Before Bed: 7 Best Poses

Incremental Circulation

Stretching may help your body’s blood flow. A study suggests that stretching may allow blood flow more efficiently, reducing blood pressure and cardiac workload in healthy young adults.

Similarly, another animal study observed that stretching for rats increases blood flow to their skeletal muscle and may be a valuable way to support muscle blood flow in older adults who don’t engage in aerobic exercises.

Prevents Pains

Regular stretching at night may not only help with back pain but it is also known to lower your risk of injury, whether it be to the back or to other parts of the body.

A wider range of motion is made possible by stretching the muscles and joints. Your muscles will become tight if you don’t stretch frequently, making it harder for them to perform when you eventually try to use them. This increases your risk of suffering from strained muscles, damaged joints, or other injuries.

7 Best Stretching Poses to Do Before Bed

Stretching may also have physical advantages, such as easing muscle tension and averting cramps that might keep you awake at night. Just be sure to stick to gentle stretches; a strenuous workout right before bed can have the opposite effect.

These eight stretches can be incorporated into your nightly routine.

Standing Quad Stretch

A relaxing posture known as the standing quad stretch lengthens the muscles in the front of your thigh. When you stand up, walk, run, climb stairs, or engage in any other leg movement, this muscle group supports your body weight.

Here’s how to do this stretch:

  • Your body should be supported by a wall or table as you stand upright. You can perform this pose without support if you can keep your balance.
  • With your right hand, step back your right heel until it is almost touching your butt.
  • Hold your right foot here and keep your left knee slightly bent.
  • Remain in this position for 30 seconds.
  • Drop your right leg slowly.
  • The motion should be repeated while switching sides.

Bear Hug

Your upper back’s rhomboids and trapezius muscles are worked out by this stretch. It helps to alleviate shoulder blade discomfort or pain that’s caused by poor posture, bursitis, or frozen shoulder.

Here’s how to do this stretch:

  • Open your arms wide and take a deep breath as you stand tall.
  • Give yourself a hug as you exhale while crossing your arms so that your right arm is over your left and vice versa.
  • Draw your shoulders forward with your hands and take a deep breath.
  • For 30 seconds, keep holding this stretch.
  • Taking a breath, extend your arms wide in the air to release.
  • Exhale and repeat with your left arm on top.

Neck Stretch

Another stretch that can prepare your body for a sound night’s sleep is the neck stretch. This stretch aids in loosening up the tightness in the upper body and neck.

Here’s how to do this stretch:

  • Maintain an upright and comfortable position whether you are standing or sitting.
  • Put your right hand behind your left ear or the top of your head while keeping your face forward.
  • Place your right ear on your right shoulder and lean back.
  • Hold for 30 seconds.
  • Repeat by switching places.
Stretches to Do Before Bed: 7 Best Poses

Low Lunge

Your hips, thighs, and lower back are stretched by this lunge. The tension and pain in this area, as well as in your back and shoulders, can be relieved by opening your chest. When performing this pose, try not to tense up and keep your body relaxed.

Here’s how to do this stretch:

  • Bring your left leg back and into a low lunge, keeping your knee on the floor. Your right foot should be beneath your right knee.
  • Put your hands on the ground, on your knees, or upwards toward the ceiling.
  • Try to lengthen your spine and open your chest as you take a deep breath.
  • The energy line that passes through the crown of your head can be felt.
  • Five breaths should be taken while maintaining this posture.
  • Do the same on the other side.

Spinal Twist

Here’s how to do this stretch:

  • Extend your arms out to the sides while lying on your back. Your right foot should now be on the ground as you raise your right leg. Cross your right leg over the left side of the body slowly, letting it naturally fall to the floor.
  • There is no need to press your knee further than it would naturally go; you can hold it with your left hand if you like.
  • Turn your head to the right for a deeper twist. As you feel your spine relaxing, take a few deep breaths. On the opposite side, repeat.

Legs-up-the-wall Pose

This is a restorative pose that encourages relaxation while easing tension in the back, shoulders, and neck.

Here’s how to do this stretch:

  • Place your right side up against a wall as you sit.
  • Swing your legs up toward the wall while lying on your back.
  • You can have your hips close to the wall or a few inches away. Pick the distance that feels most at ease. For additional support and a little elevation, place a cushion under your hips.
  • Any comfortable position will do to rest your arms.
  • Hold this position for up to 10 minutes.

Butterfly Pose

Here’s how to do this stretch:

  • Bring the soles of your feet together while seated on the floor with your legs straight in front of you.
  • As you lean forward, bring your feet in close to your body while attempting to maintain a straight spine.
  • To intensify the stretch, stay in this position for a few breaths.


Experts generally advise stretching 5 to 30 minutes prior to bedtime to relax your body and get it ready for a restful night. Stretching is generally safe for the majority of people and may enhance your health and sleep.

Think about stretching daily before going to bed! You might need something like this to unwind each evening.

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