Best stretches to do before bed to improve your sleep

Stretching before bedtime can reduce tension in your muscles and ligaments, helping reduce pain and morning discomfort. It will also loosen you up and improve flexibility – a critical aspect of mobility.

If you wake up with stiffness and aches, stretching could solve your problem. You might have some soreness the first few mornings after stretching, but this should dissipate with repetition as you become more flexible.

We’ve listed the best stretches to do before bed below. Join us in the ultimate mission to feel better after waking up.

Let’s jump in!

Stretch #1 – Upper back stretch

The upper back stretch stretches your rhomboid muscles, lats, and shoulders and helps fill your lungs with air.

Here’s how to do it:

• Sit on the edge of your bed, stand up, or lie down flat.
• Interlock your fingers and reach forward with your arms outstretched.
• Raise your arms above your head
• Reach as high as possible, pushing your arms up to stretch your back muscles.

Stretch #2 – Child’s pose

The Child’s Pose stretches your hips, pelvis, and spine, helping relieve tension in many areas. Here’s how to do it:

• Get on your knees
• Lean forward with your arms outstretches
• Push your tummy into your knees
• Inhale to stretch your spine and pelvis
• Exhale as you lift yourself up

Repeat four times or until you no longer have tension

Stretch #3 – Cobra Stretch

The Cobra Stretch is a yoga pose that stretches the spine and can help strengthen the muscles that support your head and neck. 

Here’s how to do it:

• Lie on your belly
• Push your upper torso up with your arms, keeping your legs flat (you can also use your elbows if you have low flexibility)
• Work towards a curve in your spine
• Keep your legs together and hold the pose for fifteen seconds. Repeat five times until the tension is minimal.

Stretch #4 - Spine lumbar twist stretch

The Spine lumbar twist stretch is fantastic for relieving pain in your lumbar and sciatica because it stretches the hips and spine.

Here’s how to do it:

• Lie flat on your back
• Cross one leg over the other
• Push your crossed knee into the floor to stretch your lumbar
• Hold your knee for ten seconds, release, and switch legs.

Stretch #5 – Bed hamstring stretch

Bed hamstring stretches are a safe way to stretch your hamstrings because your bed provides support, helping you apply even tension.

Here’s how to do it:

• Stand in front of your bed
• Prop one leg onto your bed with the other on the floor
• Lean forward to stretch your hamstring
• Switch legs after holding the position for fifteen seconds.

Stretch #6 – Bear hug twist

The bear hug twist relieves tension on your neck and shoulders, while the twist element also works on your lower spine and hips.

Here’s how to do it:

• Stand up straight
• Open your arms out wide and inhale
• Exhale and hug yourself by bringing your arms to your body
• Pull your arms closer to your body to stretch your neck and back
• Twist left and right gently to work your lower spine and hips.

Don’t forget to try in the morning too!

Stretching in the morning is as important as trying to reduce tension and improve flexibility at night. Stretching increases blood flow and keeps your muscles flexible, so you can do more of the things you love.

If you enjoyed this article, read our pieces on how many hours of sleep is healthy and how to train yourself to sleep better.