Keep scrolling below for the 10 best stretches to try before bed, according to experts.
Lie on your back.
Extend your right leg up to the ceiling, keeping your left leg long on the floor.
take a stab at keep your hips even on the mat.
Gently hold your leg and feel a stretch in your hamstrings.
For a deeper stretch, loop a yoga strap or a towel around your right foot.
Remember to breathe.
Hold for 1 to 2 minutes on each side.
Lie on your back with your legs resting up against a wall.
Wiggle closer to the wall until your butt touches, too.
Slowly let your legs open to the sides.
If needed, place your hands on your outer thighs for support.
Stay for about two minutes.
Lie on your back with your knees bent.
Keep your feet flat on the floor or bed.
Cross your right ankle over your left knee, forming a figure-four shape.
Wrap your hands around your left knee as you gently pull your legs into your chest.
Hold for 30 seconds to 1 minute per side.
Start in a tall plank.
Step one foot forward so that it rests alongside your hand on the same side.
Press your opposite hand into the ground for stability.
Reach the hand that is next to your foot up towards the ceiling.
Twist your body open towards your forward leg.
Bring your gaze upwards towards your fingertips.
Hold for at least 30 seconds before switching to repeat on the other side.
Lie on your back with your body close to the edge of the bed.
Allow your other leg to drape over the edge of the bed and dangle toward the floor.
Feel a stretch along the front of that hip.
Hold this position for at least 30 seconds.
Rotate your head to the other end of the bed and repeat on the other side.
Start on your hands and knees with your hands under your shoulders and knees under your hips.
Inhale and allow your belly to drop towards the floor.
Draw your shoulders away from your ears as you bring your gaze up towards the ceiling.
Lift your tailbone and arch your back.
Exhale and draw your belly up towards your spine.
Push through your palms as though youre trying to touch the ceiling with your mid-back.
Tuck your tailbone and bring your chin to your chest, rounding your back upward.
Hold either position for a few breaths before moving forward.
Return to the starting position and repeat for several breaths.
Lie face-down on a mat with your forehead resting on a small towel.
Press the tops of your feet into the floor as you lift your upper body off the ground.
Push through your hands to fully straighten your elbows.
Keep your shoulders away from your ears and your gaze forward.
Hold this position and breathe deeply for several breaths.
Slowly lower back to the starting position.
Piriformis Stretch
This deeppiriformis stretchwill help up your outer hip muscles, Rawlins says.
Try it on your couch as you read or watch TV.
Sit with your feet flat on the floor.
Lift one foot and rest it on top of your opposite knee.
Keep your back straight.
Lean your trunk forward, hinging at the hip.
Apply gentle pressure downwards into your bent knee for a deeper stretch.
Hold this position for at least 30 seconds before sitting upright and returning your foot to the floor.
Repeat on the other side.
Childs Pose
According to Hamlin,childs poseallows you to relax and focus on your breathing.
There isn’t much work to do here other than unwind before bed, he tells Bustle.
Try this and you’ll be ready for an amazing rest in no time.
Start on all fours.
Slowly sit back and lower your hips toward your heels.
Extend your arms forward.
Rest your forehead on the bed or floor.
Allow your chest to sink toward the ground.
Hold the pose for 1 to 2 minutes, focusing on deep, steady breaths.
Thread The Needle
Stretch out your upper body and mid-back with thethread the needle.
Begin on all fours.
Slide your right arm under your left arm, reaching towards the left side.
Allow your right shoulder and the side of the head to rest on the bed or floor.
Reach to feel a stretch in your back.
Hold for 30 seconds to 1 minute.
Studies referenced:
Turmel, D. (2022).
Tailored individual Yoga practice improves sleep quality, fatigue, anxiety, and depression in chronic insomnia disorder.
