20 Best Stretching Exercises Before Sleep

Introduction

• The ability to relieve tension is crucial for getting good sleep, therefore sleep specialists advise creating a nightly ritual to wind down.
• Quiet pursuits like reading or having a warm bath may be beneficial for certain people.
• Before going to bed, some people find that stretching gently relieves stress.
• One easy and natural way to help the muscles relax is to stretch them.
• Stretching reduces stress and promotes emotional and physical well-being in addition to physical health.
• To achieve calm, practitioners of yoga, tai chi, or qi gong use concentrated breathing, mindfulness, and stretching.
• Before going to bed, these exercises and other stretching techniques can help reduce stress, facilitate falling asleep, and possibly even enhance the quality of your sleep.
• We lead you through a few stretches that you can perform slowly and softly to help you relax before going to bed.
• The majority of Americans sit down for thirteen hours a day on average.
• We spend a lot more time sitting than we realize, whether it’s while driving, working at a desk, or eating.
• These findings may explain why you feel restless and unable to unwind when you go to bed at the end of the day.
• One of the best ways to relieve stress, get a better night’s sleep, and enhance your general health is to stretch before bed.
• We’ll go over the advantages of stretching, as well as which stretches are ideal to perform right before bed and for how long.

Benefits of Stretching Before Bed

Reduces Stress

• The benefits of stretching for your body and mind are numerous.
• First of all, stretching in the evening puts your body in a calm state, which should facilitate falling asleep faster.
• Stretching is a fantastic bedtime activity that can help you feel more alert than staring at a device or scrolling through social media or emails.
• Studies have demonstrated that proper execution of techniques like yoga and stretching can be extremely calming and contemplative.
• You can detach yourself from the stressors of the day and tell your subconscious to stop worrying by concentrating on your body and the tasks at hand.

Improved Blood Flow

• Stretching before a competition is common among athletes for a good reason: it increases circulation.
• Improved blood flow delivers more oxygen and nutrients to your muscles and joints, enabling them to perform at their peak.

Relieves Muscle Tension

• As was previously said, extended periods of inactivity may cause your muscles to tense up, which may cause discomfort when you try to fall asleep.
• You can reduce the stress in your muscles by stretching. Researchers have shown that the longer a muscle is, the less tension it can withstand.
• Stretching lengthens the muscle.

Helps With Lower Back Pain

• Lower back pain might regularly keep you awake at night and prevent you from getting a good night’s sleep.
• Although a high-quality back pain mattress can be beneficial, experts advise that stretching can assist in reducing your pain even more.

Prevents Injuries

• Regular stretching at night has been shown to lower the risk of injury, whether it be to the back or another area of the body.
• This makes it a useful tool for treating back pain as well.
• A greater range of motion is possible for the joints and muscles when they are stretched.
• If you don’t stretch on a regular basis, your muscles will get stiff and less able to perform as intended when you utilize them.
• This increases your risk of strains on your muscles and joints as well as other injuries.

20 Best Stretching Exercises Before Sleep

Neck Stretches

Many actions during the day might strain or tense the neck. The neck is strained, for instance, when stooping over a desk or looking at a computer at an awkward height. Stretching your neck before bed might help release extra tension and prevent pain as you sleep.

Ear to Shoulder Neck Stretch

• Take a seat or stand in a cozy chair.
• Till you feel the stretch, slowly move your right ear towards your right shoulder.
• Hold the extended posture for a duration of 5 to 10 seconds.
• Slowly elevate your head back to your starting position.
• Stretching the left side again.
• Do this two or four times.

Up and Down Neck Stretch

• Take a seat or stand in a cozy chair.
• Your chin should be gently lowered to your chest.
• For 15 to 30 seconds, press your chin against your neck.
• Slowly return your head to its initial position.
• For five to ten seconds, raise your chin towards the ceiling and maintain the posture.
• Slowly return your head to its initial position.
• Do this two or four times.

Side to Side Neck Stretch

• Take a seat or stand in a cozy chair.
• Till you feel the stretch, slowly rotate your head to the right.
• Hold the extended posture for a duration of 5 to 10 seconds.
• Slowly return your head to its initial position.
• Stretching the left side again
• Do this two or four times.

Shoulder Stretch

Shoulder ache might result from sitting with bad posture for the whole of the job. To release some of the stress before going to bed, you might slowly shrug your shoulders.

Shoulder Stretch

• Your shoulders should be raised to your ears.
• For three seconds, maintain the position.
• Put your shoulders back.
• Return to your starting position by lowering your shoulders.
• Ten times over, repeat the stretch.

Back Stretches

Back pain can result from bad posture in addition to pain in the neck and shoulders. Back discomfort can be prevented or relieved by stretching. Relaxing the back muscles and reducing back pain could be beneficial for sleeping at night.

Seated Lower Back Stretch

• With your legs as wide apart as comfortable and your knees straight but not locked, take a seat on the floor.
• Place both of your hands over your right knee.
• Reach your hands slowly down to your right ankle.
• For ten seconds, hold the stretch in a position that is comfortable.
• Return to your starting position gradually.
• Stretching the left side again.
• Ten times for each leg, repeat the stretch.

Reclined Lower Back Stretch

• Find a level surface and lie on your back.
• Put your right knee behind both of your hands.
• Position your right knee against your chest and maintain the position for ten seconds.
• Return your leg to its initial position slowly.
• With your left knee, repeat the stretch.
• Ten times over, repeat.

Overhead Stretch

Arms, shoulders, and upper body muscles are all used in an overhead stretch. Since the stretch involves deep breathing, it’s a great way to unwind before going to bed.

Overhead Stretch

• Either stand with your feet shoulder-width apart or take a comfy chair.
• Interlace your fingers as you raise both hands over your head and reach upwards.
• Suck in your stomach and take a deep breath.
• Keep the posture for a short while.
• As you lower your arms, release the breath.

Leg Stretches

Leg cramps can strike certain persons in the evening or at night. Leg exercises can help release tension and leg cramps before bed. You can stretch a variety of muscle groups in the legs.

Standing Quadricep and Thigh Stretch

• Select a spot where you can easily grasp a surface or object for balance.
• Grasp your left foot while standing on your right leg.
• Maintain the left knee’s pointing downward.
• Once you feel the stretch at the front of the left thigh, slowly pull the left foot back towards the buttocks.
• Stretch holding for a maximum of 20 seconds.
• Use the right foot to repeat the stretch.

Hamstring Stretch

• While maintaining a flexed foot, extend your right leg forward while standing.
• Lean slightly back and bend your left knee.
• Keep your body upright and your pelvis forward.
• Keep the posture for a maximum of 20 seconds.
• Stretch the left side of your body.

Calf Stretch

• Begin by standing with your back to the wall.
• Step forward with your right foot while bending your right knee.
• Maintain a straight left leg.
• With both heels on the ground, place your hands against the wall for support.
• Till your left calf feels stretched, bend your right knee.
• More knee flexion will result in a deeper stretch.
• For a maximum of 30 seconds, hold the stretch.
• Bend your left knee and place your left foot forward to repeat the stretch.
• On each leg, perform the stretch four to five times.

Yoga Poses for Relaxation

Yoga is a well-liked exercise that can ease back and neck discomfort, promote better sleep, lower stress levels, and help individuals relax. To relax and stretch before bed, some people include yoga in their sleep hygiene regimen.

Child’s Pose

• A peaceful yoga stance is called a child’s pose, or balasana.
• Both the tension in the shoulder and the muscles of the face are released by the stretch.

• Place your arms by your sides as you kneel on the ground.
• Your buttocks should slide towards your feet as you slowly shift your weight back, keeping your knees hip-width apart.
• Put your hands palm up on the floor and extend your arms long behind your body.
• Let your chest rest on your thighs as you lower it to the ground.
• Press your forehead firmly against the earth.
• Shut your eyes and inhale deeply and steadily.

Cat and Cow Pose

Related postures known as cat and cow, or marjayasana and bitilasana, help release tension in the neck, shoulders, and back, including that which develops from prolonged computer use. For a little stretch, you can try alternating between the cat and cow poses gently.

• Start by getting down on your knees.
• Keep your hands shoulder-width apart as you extend them forward in front of your shoulders.
• Apply pressure with your hands.
• As your head descends between your shoulders, slowly arch your back upward.
• Keep your back arched and your stomach drawn in.
• To bring your spine back to neutral, sag your back slowly.

• Start by getting down on your knees.
• Keep your hands shoulder-width apart as you extend them forward in front of your shoulders.
• Apply pressure with your hands.
• Make a scoop in your spine by lowering your stomach and slowly rolling your shoulders up and back.
• The head and neck rise, lengthening the front of the neck as the spine scoops.
• Raise your back slowly to bring your spine back to a neutral posture.

Butterfly Pose

You may open up your hips, thighs, and lower back by doing the butterfly stance. It’s great for releasing bottled-up emotions and helping you feel more rooted in your body.

• Pose erect on a mat.
• Slide your heels forward till they come into contact.
• Extend your knees from one another.
• Place your hands back on your feet.
• As you gradually lean forward to the center of your thighs, engage your core.
• As much as you can, lengthen your spine.
• Hold this posture for thirty seconds.
• Do this two or four times.

Savasana

Body pose, or savasana is frequently the last pose performed in a yoga practice. You can complete your nightly stretch ritual with this pose, which helps the entire body relax and can be done with the eyes closed.

• Lie down on a level plane.
• Draw your knees up to your chest as you inhale.
• Exhale and spread your legs apart.
• Permit them to come to a stop.
• Pull your shoulders away from your ears to help you relax.
• With your palms facing up, place your arms by your sides.

Legs-up-the-wall pose

This healing pose encourages relaxation and helps release tension in your neck, shoulders, and back.

• Place your right side up against a wall while you sit.
• Swing your legs against the wall while lying on your back.
• You can be a few inches or right up against the wall with your hips.
• Select the distance at which you feel most at ease.
• For additional support and some elevation, you can also position a pillow beneath your hips.
• You can place your arms wherever feels comfortable.
• Hold this position for a maximum of ten minutes.

Reclining bound angle pose

This calming hip opener can help release tension in your groin muscles and hips, which is especially helpful if you spend most of your day sitting down.

• Place your feet together while seated on the ground.
• To bring your head, neck, and back to the floor, lean back on your hands.
• For support, place cushions or pillows beneath your head or legs.
• Put your arms wherever they feel comfortable.
• As you take deep breaths, concentrate on letting your hips and thighs relax.
• You can stay in this stance for ten minutes or more.

Seated forward bend

This stretch aids in releasing tension in your hamstrings, shoulders, and spine. It elongates your lower back as well.

• With your legs towards you, take your place.
• Press your sit bones into the floor by slightly contracting your belly to stretch your spine.
• Fold forward by pivoting at the hips and extending your arms in front of you.
• Put your head down and tuck your chin into your chest.
• For a maximum of five minutes, hold this stance.

Low lunge

You may stretch your groin, thighs, and hips with this lunge. Opening your chest can assist release pain and tension in this region, as well as in your shoulders and back. When doing this pose, try to maintain your composure and avoid pushing yourself too hard.

• With your left leg extended back and your right foot beneath your right knee while maintaining your knee on the floor, take a low lunge.
• Raise your hands to your knees, the floor beneath your shoulders, or the ceiling.
• Take a deep breath and concentrate on opening your chest and lengthening your spine.
• Sensate the energy field radiating from your head’s peak.
• Take five breaths and hold this stance.
• On the other side, repeat.

Kneeling lat stretch

This stretch aids in releasing tension from the shoulders and back muscles, hence reducing pain and discomfort.

• Step up to a kneeling position in front of a low table, chair, or couch.
• Make sure your knees are just beneath your hips.
• For additional support, you can lie down on a cushion or blanket.
• As you bend forward, extending your spine, place your forearms on the ground with your palms facing each other.
• For thirty seconds, hold this stretch.
• One to three repetitions are possible.

Bear hug

Your upper back’s rhomboids and trapezius muscles are worked by this stretch. It aids in the relief of pain or discomfort in the shoulder blades brought on by bursitis, frozen shoulder, or bad posture.

• Take a tall stance, exhale, and spread your arms wide.
• Give yourself a hug by exhaling and crossing your arms so that your left arm is over your right and your right over your left.
• Take a deep breath and pull your shoulders forward with your hands.
• For thirty seconds, hold this stretch.
• Breathe in and spread your arms wide again to release.
• Breathe out and do it again with your left arm raised.

Conclusion

For many people, it’s beneficial to include stretching activities in your sleep routine before bed. It not only contributes to bodily well-being but also helps establish a peaceful and relaxed state of mind conducive to a good night’s sleep.

Try out various stretches, pay attention to your body, and identify the regimen that is most comfortable for you. Before beginning a new fitness regimen, it is advisable to speak with a healthcare provider if you currently have any health issues.

FAQ

References

• Cronkleton, E. (2021, February 5). 8 Stretches to Do Before Bed. Healthline. https://www.healthline.com/health/stretching-before-bed#reclining-bound-angle-pose
• Zwarensteyn, J. (2024, January 12). 8 Stretches for Your Best Night’s Sleep – Sleep Advisor. Sleep Advisor. https://www.sleepadvisor.org/stretching-before-bed/
• Pacheco, D., & Pacheco, D. (2023, December 8). Stretching Before Bed. Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene/stretching-before-bed