Best Stretches Before Bedtime

How relaxing a good stretch can be! Ever seen how any animals, from the African lions to the common house cat, all stretch before and after a good snooze? Well, there’s more science than we think. Stretches are the best ways to relax your tense muscles. Here are simple stretches that you can do right in your bed and drift into dreamland.

1. Spinal Twist

Spinal Twist

This stretch exercise, which relaxes your lower back, can be easily done on the bed.

  1. Lie on your back in the middle of your bed. Bring both your knees towards your chest, and then cross them over to the right side of your body.
  2. or a deeper stretch, you can even allow your knees to hang slightly over the edge of the bed.
  3. Extend your arms outwards in a ‘T’ position, and turn your head to the left (opposite to the side your legs are turned).
  4. Retain this position for 30 seconds. Then, lift your knees back to center, and repeat on the other side.

2. Knee Hug Stretch

Knee Hug Stretch


This is a simple, but effective lower back stretch.

  1. Lie on your back with your legs extended.
  2. Gently bring your right knee towards your chest, while keeping your left leg relaxed in a comfortable position.
  3. Clasp your hands around the shin and gently pull it closer to the chest to increase the stretch. This releases tension in your shoulders and neck.
  4. Hold this position for at least 30 seconds and then repeat the same with the left.

3. Happy Baby

Happy Baby


This stretch exercise can relieve stress from the hip and lower back.

  1. Lie comfortably on your back and bend both knees.
  2. Hold the outside edges of your feet with your hands.
  3. Pull your knees toward the floor beside your chest while relaxing the shoulders and head.
  4. Retain this posture for 30 seconds.

4. Cobra



This stretch lengthens the abdominal, chest and neck muscles, while increasing the spine’s flexibility.

  1. Lie down on your stomach and extend your arms out in front of you in a position like a push-up.
  2. Keep your hands at the chest level and lift your torso up. As you lift up your torso, slightly bend your elbows.
  3. This helps stretch your chest and neck muscles.
  4. Retain the position for 30 seconds and then lower your torso back down.

5. Fish



This is an ideal stretch exercise for your torso, spine, neck, chest, and shoulders.

  1. Lie on your back with your legs extended.
  2. Raise your head and upper back off the bed and support your torso up with your elbows.
  3. Tilt your head backward and maintain this position for 30 seconds.

6. Butterfly



An effective stretch exercise for the hips and lower back.

  1. From a sitting position, bend both your knees so that both soles touch each other.
  2. Lean forward as much as you want, resting the hands on your elbows.
  3. Try to maintain this stretch for 30 seconds.

7. Cat Or Cow

Cat Or Cow


This move stretches your core by elongating your spine and your abdominal muscles gently.

  1. Begin by placing your hands and knees on the bed with the arms straight and directly under the shoulders.
  2. Curve your spine by pressing your abs toward the ceiling, and drop your head towards the bed.
  3. Retain this position for a few seconds.
  4. Reverse the movement by slowly arching your back and lifting your face up.
  5. Retain this position for a few seconds, and then repeat.