6 Stretches to Do Before Bed 

Stretching before bed can help relax your muscles, reduce stress, and improve your sleep quality. Here are six gentle stretches you can do before bed: 

At a table, start on hands and knees. Stretch, inhale, and raise head and tailbone to ceiling. Exhale, chin to chest, belly button to spine, circle back. Again 1-2 minutes. Relaxes neck, shoulders, and spine. 

Cat-Cow Stretch

Begin by kneeling on the floor with big toes touching and knees apart. Stretch your arms forward and lower your forehead as you sit back on your heels. Hold for 1-2 minutes, breathing deeply. Back, hips, and thighs stretch and relax. 

Child's Pose

Sit on the floor with legs straight in front of you. Expand your spine and hinge from your hips to reach your toes. Hold the stretch for 1-2 minutes, breathing deeply.  Hamstring, lower back, and spine stretching relieves tension. 

Seated Forward Bend

Lie on your back with knees bent and feet flat on the floor. Cross your right ankle over your left knee to form a figure four. Holding behind your left thigh, gently bring it toward your chest. Hold for 1-2 minutes each side. Hips, glutes, and piriformis stretch. 

Figure Four Stretch

Sit with one side against a wall. Form a L by swinging your legs up the wall and lowering your torso. Hold your arms at your sides for 5-10 minutes, inhaling deeply. Reduces leg fatigue, improves circulation, and relaxes nerves. 

Legs Up the Wall

First, lie on your back with legs extended. Cross your right knee over your left with level shoulders. Raise your right arm and head. Hold each side 1-2 minutes. Flexing relaxes spine, back, and shoulders. 

Supine Spinal Twist

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