Bedtime Stretches for Sleep Wind Down
Slow, supported stretches and breathing drills for a calmer evening routine.
Use these stretches before bed when you want longer holds, lower effort, and a routine that helps the body settle.
Page guide
19
matching guided routines
51
individual stretches
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Guided routines for bedtime
Morning Mobility
A gentle wake-up flow for hips, spine, shoulders, and breath before the day starts.
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Desk Reset
A short mobility break for neck, wrists, chest, and hips after long sitting sessions.
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Full Body Flexibility
A balanced routine for hamstrings, hips, shoulders, calves, and the upper back.
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Lower Back Relief
Comfortable floor stretches that reduce stiffness around the hips, glutes, and low back.
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Runner Recovery
Post-run mobility for calves, hip flexors, quads, hamstrings, and glutes.
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Sleep Wind Down
Slow stretches and longer holds to downshift the nervous system before bed.
Open routineExercises
Stretches for bedtime
Seated Thoracic Rotation
Sit tall in a chair, cross your arms over your chest, and slowly rotate your upper body to each side.
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Cat-Cow Warmup
Move slowly between rounding and arching your back. Match each movement to a steady breath.
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Standing Roll Down
Soften your knees and roll down one vertebra at a time, then rebuild your posture slowly.
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Doorway Chest Opener
Place forearms on a doorway or wall corner, then step through gently until the chest opens.
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Seated Figure Four
Cross one ankle over the opposite thigh and hinge forward with a long spine.
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World's Greatest Stretch
Move from lunge to elbow drop to open rotation, staying controlled through each position.
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Hamstring Floss
Shift between a bent-knee lunge and a straightened front leg to glide the hamstring.
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Thread the Needle
Slide one arm under the chest and rotate gently through the upper back.
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Knees to Chest
Hug both knees in and breathe into the low back without forcing the range.
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Supine Twist
Let both knees fall to one side while the opposite shoulder stays heavy.
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Child's Pose Side Reach
Sink hips back and walk both hands to one side to open the low back and side ribs.
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Pigeon Variation
Set up a comfortable pigeon shape or use a reclined figure four if your hips prefer it.
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Legs Up the Wall
Rest your legs up a wall or couch and let the breath become slower.
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Butterfly Forward Fold
Bring soles of the feet together and fold forward with a rounded, relaxed spine.
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Reclined Breathing
Lie down, place one hand on your ribs, and follow slow nasal breaths.
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Scapular Wall Slides
Stand against a wall and slide elbows upward while keeping ribs soft.
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Cross-Body Shoulder Stretch
Draw one arm across the chest and keep both shoulders low.
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Puppy Pose
Keep hips over knees and walk hands forward until the chest softens toward the mat.
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Open Book Rotation
Lie on one side with knees stacked and open the top arm like a book.
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Sphinx Press
Prop onto forearms and gently lengthen the chest forward.
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Adductor Rock Back
Extend one leg to the side and rock hips back until the inner thigh stretches.
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90/90 Hip Switch
Sit in a 90/90 shape and rotate both knees side to side with control.
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90/90 Forward Fold
Fold over the front shin from a 90/90 position while keeping the spine long.
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Deep Squat Hold
Sink into a comfortable squat and use elbows or a block for support.
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Happy Baby
Lie on your back, hold feet or thighs, and let the knees drop wide.
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Supine Hamstring Strap
Loop a strap or towel around one foot and extend the leg toward the ceiling.
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Wide-Leg Forward Fold
Stand with feet wide, hinge at the hips, and let the torso fold toward the floor.
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Pyramid Stretch
Step one foot back, square the hips, and fold over the front leg.
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Downward Dog Pedal
Lift hips into downward dog and alternate bending one knee while lengthening the other heel.
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Shin Box Lift
Sit in a shin box position and lift the hips slightly, then lower with control.
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Glute Bridge Hold
Press feet into the floor and lift hips until the front of the hips opens.
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Lat Prayer Stretch
Place elbows on a bench or chair and sink the chest down with hands together.
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Standing Side Bend
Reach one arm overhead and arc gently to the opposite side.
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Supine Pec Stretch
Lie face down or slightly rotated with one arm out to the side to open the chest.
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Wall Angels
Stand against a wall and slowly move arms between goalpost and overhead positions.
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Hamstring Sweep
Reach hips back, straighten the front leg, and sweep hands toward the toes.
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Box Breath Reset
Breathe in, hold, breathe out, and hold again for equal counts.
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Extended Exhale Breath
Inhale gently through the nose and exhale for a longer, slower count.
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Supported Fish
Lie back over a pillow or bolster and let the chest open.
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Supported Forward Fold
Fold forward over pillows or a chair so the body can fully relax.
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Constructive Rest
Lie on your back with knees bent and feet planted, letting the body settle.
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Wall Hamstring Scoot
Lie near a wall with one leg up and adjust distance until the stretch is steady.
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Seated Hamstring Stretch
Sit toward the front of the chair, extend one leg with the heel on the floor, and hinge gently forward from the hips.
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Seated Cat-Cow
Sit tall with hands on your knees. Arch your chest forward and up, then round your back and tuck your chin, moving slowly between the two.
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Seated Knee Hug
Sit tall, clasp under one knee, and draw it gently toward your chest. Hold, then switch legs.
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Standing Side Leg Lift
Stand tall holding a wall or chair back, and lift one leg out to the side with the toes facing forward. Lower with control and repeat, then switch.
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Standing Hamstring Stretch
Step one heel a little forward on the floor, keep that leg straight with toes up, and hinge gently forward from the hips. Switch legs.
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Standing Spinal Twist
Stand with feet hip-width, arms crossed over your chest, and rotate your upper body slowly side to side, hips facing forward.
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Standing Back Extension
Place your hands on your lower back, lift your chest, and lean gently backward. Return upright slowly and repeat.
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Standing Outer-Hip Stretch
Cross one foot behind the other, reach the same-side arm overhead, and lean gently away. Switch sides.
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Seated Forward Fold
With feet wide, slide your hands down your legs and fold gently forward over your thighs, letting the head and arms hang heavy.
View stretchFAQ
What stretches are good before bed?
Legs up the wall, supported forward fold, butterfly forward fold, supported fish, and extended-exhale breathing are good evening choices.
Should bedtime stretching be intense?
No. Bedtime work should feel low-effort and calming, with enough support to breathe naturally.