What are the best stretches before bed?

Gentle, lying-down stretches that release the back, hips and neck — knees to chest, a figure-4, a supine twist and a soft neck release. This routine guides a full sequence of them.

Is it good to stretch before bed?

Yes — light stretching helps release tension and relax you for sleep, as long as you keep it gentle rather than intense. This routine is built to be easy and calming.

Can I do these stretches in bed?

Most of them, yes — they're supine and gentle. A firm mattress works fine; use a mat on the floor if you prefer more support.

Workouts & Recovery · Recovery

Bedtime stretch

A full, gentle stretch sequence to release the day from your body before bed — almost all of it lying down. Hug the knees, ease the hips and glutes with a figure-4, float a hamstring, open into happy baby, wring out the spine with a twist, soften the neck, and finish folded in child's pose. The app names each stretch, holds it long enough to release, and switches sides for you. Stretch-led, minimal fuss.

Moves: 7
Length: ≈ 8 min
Level: All levels

Also known as bedtime stretches, stretches before bed, relaxing stretches in bed.

How the session works

1Set up on the bed or a soft mat with the lights low.
2Press start. The app names each stretch and counts each calm hold down.
3Let each stretch be a release, not an effort, and breathe slowly throughout.
4It runs 5 to 10 minutes; linger in any pose that feels good.

The moves

Knees to chest40s
Hug your knees in and let your low back round and soften.
Supine figure-440s · each side
Thread the arms through and pull the back thigh toward your chest.
Supine hamstring float35s · each side
Float one leg up, hold behind the thigh, knee soft.
Happy baby40s
Hold the outer feet, knees toward the floor, rock gently.
Supine spinal twist45s · each side
Drop the knees to one side, open the opposite arm, soften.
Gentle neck release30s · each side
Ease one ear toward the shoulder — no pulling, just let it lengthen.
Child's pose50s
Sink your hips back, reach long, and breathe.

What it's good for

Releases the day's tension from the back, hips, hamstrings and neck.
Almost entirely lying down — easy to do right in bed.
Guided holds keep you in each stretch long enough to actually let go.

The evidence. Gentle stretching before bed can ease physical tension and support relaxation; keep it easy, since the aim is to wind down rather than work the muscles.

Safety

Move within a comfortable range — these should feel like a release, not a stretch you brace through. Skip any pose that aggravates a back, hip, knee or neck issue.
It's fine to drift off before the end — there's nothing to finish. Stop if anything hurts, and check with a clinician if you're pregnant or recovering from injury or surgery.

Frequently asked questions

What are the best stretches before bed?: Gentle, lying-down stretches that release the back, hips and neck — knees to chest, a figure-4, a supine twist and a soft neck release. This routine guides a full sequence of them.
Is it good to stretch before bed?: Yes — light stretching helps release tension and relax you for sleep, as long as you keep it gentle rather than intense. This routine is built to be easy and calming.
Can I do these stretches in bed?: Most of them, yes — they're supine and gentle. A firm mattress works fine; use a mat on the floor if you prefer more support.

Try another routine

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Disclaimer. This guided session is low intensity and intended for healthy adults, but it is not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.