MPH Blog

3 Relaxing Stretches to Do Before Bed

Stretching before bed can provide many benefits. It increases blood flow to your brain and muscles, helps relieve stress, and improves your quality of sleep. It can also increase your range of motion, strengthen your bones and muscles, and help prevent injuries. By incorporating stretching into your pre-bedtime routine, you can wake up the next morning feeling refreshed and energized.

What are three simple stretches to do before bed?

  1. Standing roll-down. For this stretch, begin by standing up straight and relaxed. Your legs should be parallel and your feet about shoulder-width apart. Reach your arms up as far as you can above your head and inhale deeply. Then, as you slowly exhale, bend your upper body toward the floor, until your arms are hanging down parallel to your legs. This will stretch your lower back and hamstrings. To exit, roll your body slowly upright.
  2. Knee-to-Chest Back Stretch. To begin this stretch, lie on your back on a soft mat or carpet. Your legs should be extended straight out, and your arms down by your side. Gently bend your left knee to your chest and grasp the front of your shin with your hands. Put slight pressure on your knee as you bring it closer to your chest. This will increase the stretch. Make sure to relax your neck and shoulders and keep your straight leg in a comfortable position. Breathe deeply and hold the position for 30 seconds, then switch to the other leg.
  3. Spinal Twist. For this stretch, start by lying on your back with both knees bent. You can do this stretch on your bed or on a mat on the floor. With both knees bent to your chest, slowly cross them over to your left side until they are both resting parallel to the ground. Your knees can even hang over the edge of your bed for a deeper stretch. Put your arms in a T position and turn your head slowly to the right. Remain in this position for 20 seconds, then gently rotate to the other side, with your knees on the right and your head looking to the left. This will stretch your spine and release tension in your shoulders, neck, and back.
This article contains general information about medical conditions and treatments. The information is not advice and should not be treated as such. The information is not intended to replace the advice or diagnosis of a physician. If you have any specific questions about any medical matter you should consult your doctor or other professional healthcare providers.