Coaching

Wind Down with Before-Bed Stretches

By Kirsty Godso

Release the day’s tension for a better night’s rest.

Relaxed muscles can help you get a better night’s sleep. I’ll take you through this easy stretching routine to help you wind down before bed.

Hold each stretch for at least 30 seconds, and if it’s one-sided, do each side for 30 seconds.

We’ll cover:

01. Kneeling Hip Flexor Stretch
This stretches your hip flexors including your psoas, a core muscle that connects your lower back to your upper leg.

8 Wind-Down Stretches to Do Before Bed

02. 90/90 Stretch
A great hip release if you have tight hip rotators and a nice alternative to pigeon pose.

8 Wind-Down Stretches to Do Before Bed

03. Supported Figure-4 Stretch
Use your couch, bed, or a chair to lower yourself down and stretch the hip rotators, namely the piriformis.

8 Wind-Down Stretches to Do Before Bed

04. Lat Stretch
You’ll feel a release in your shoulder blades and down through your lats, the largest muscles in your back.

8 Wind-Down Stretches to Do Before Bed

05. Supported Hamstring Stretch
Using a support can help you loosen up your hamstrings if they’re tight.

8 Wind-Down Stretches to Do Before Bed

06. Frog Stretch
This is a great stretch for the groin and hips.

8 Wind-Down Stretches to Do Before Bed

07. Lying Chest Stretch
If you do push-ups, rows, carry heavy bags, or work on a computer, this stretch helps release the muscles of the chest, front, shoulder, and arms.

8 Wind-Down Stretches to Do Before Bed

08. Child’s Pose
Finish with this relaxing pose while you get in tune with your breath.

8 Wind-Down Stretches to Do Before Bed

Now you’re ready for a good night’s sleep!

8 Wind-Down Stretches to Do Before Bed

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8 Wind-Down Stretches to Do Before Bed

NTC Premium Is Free

Access our world-class experts and trainers for free so we can all stay active and healthy.