Bedtime Stretching: A Comfortable Static Routine to Relax the Body
Bedtime stretching helps slowly release the muscle tension built up over the day and relax the body comfortably. Before sleep, static stretching that slowly holds one pose is more suitable than vigorous dynamic movements.
The movements below are gathered mainly from static stretches you can follow without strain lying on the floor or seated. They're designed to gently loosen the glutes, thighs, back, and shoulders, which easily get tight from sitting all day.
Keep your breathing deep and slow, and stop and hold at the point of a comfortable stretch. Forcing it to the point of pain actually tenses the body, so it's best to stretch slowly only within a comfortable range.
A Routine Worth Pairing With
- Post-Workout Cool-Down Stretches — A set of static stretches to lengthen the muscles you used
Recommended Exercises / Stretches
- Figure-Four Glute Stretch — A static stretch held after your workout to lengthen the glutes in a figure-four shape.
- Hamstring Stretch — A static stretch held after your workout to lengthen the hamstrings at the back of the thigh.
- Cobra Abdominal Stretch — A static stretch held after your workout, lying face down and lifting your torso to lengthen the front of the abdomen.
- Lat and Side Stretch — A static stretch held after your workout, reaching one arm overhead and leaning to the side to lengthen the lats and obliques.
- Cross-Body Shoulder Stretch — A static stretch held after your workout, pulling one arm across the front of your chest to lengthen the back of the shoulder.
- Overhead Triceps Stretch — A static stretch held after your workout, bending one arm behind your head and pressing the elbow to lengthen the triceps.
Frequently Asked Questions
What kind of stretching is good before bed?
Before sleep, static stretching that slowly holds one pose is suitable. Vigorously bouncing or heart-rate-raising dynamic movements can actually cause arousal, so stretch gently and focus on your breathing.
Does bedtime stretching help with sleep?
Light static stretching can help release muscle tension and relax the body, preparing you to fall asleep comfortably. However, the effect varies from person to person, and it's better when combined with regular sleep habits.
How long should bedtime stretching be?
A short 5 to 10 minutes, lightly focusing on tight areas, is enough. Doing it too long or too intensely can wake the body up, so finish at the point of a comfortable stretch.