Relieve Stress With These Helpful Stretches Before and After Bedtime

After a full day spent at work, the gym, family events, and other social and professional obligations, there’s a good chance that, by 11 pm, you want nothing more than to jump beneath the sheets.

If you find yourself feeling exhausted by the time bedtime rolls around, it might confuse you as to why you can’t actually fall asleep until the wee hours of the morning.

Often, there are some common culprits behind this sleeplessness. While your problems could be related to anxiety, you might also have some underlying pain in your shoulders, hips, back, or legs.

Luckily, there’s an easy way to rectify this problem - you need to start doing a few simple stretches before bed.

All it takes is a bit of strategy and the right movements to help you stretch your way into a better night’s sleep. You’ll open up your body, soothe your muscles, reduce stiffness, and relieve stress before you climb between the sheets.

Here are some of the best stretches you can do at bedtime to relieve stress and to alleviate hip, shoulder, and lower back pain.

Why Stretch Before Bed

Stretching before bed on your new mattress is a great idea for a variety of reasons.

If you’re like most Americans, you probably spend at least 13 hours a day sitting. Whether that’s at your desk in the office, at the movies, or at the dinner table - you probably sit a lot more than you think you do.

It’s no surprise that, at the end of the day, your body feels stiff and unable to relax. Your muscles need some activity to stay healthy and to keep the blood flowing.

First, it helps to encourage circulation. By stretching, you’ll improve the amount and quality of oxygen that travel into your bloodstream. If you suffer from sleep apnea, this is essential - a bit of gentle stretching before you head to bed can help you avoid the breathlessness that apnea causes (often without you being aware of it).

Getting into the habit of stretching before bed will help your body relax and unwind more quickly. You’ll also be able to stay in deep sleep for a long period of time, as you'll experience less pain along your shoulders, neck, and back - all of which can cause you to toss and turn.

Side note - your partner will appreciate you stretching before bed just as much as your own body will, because you're tossing and turning is probably keeping them up at night, too!

Stretching is much better for your mental state than other bedtime activities, too. Lots of people spend the time before bed reading emails on their cell phones or scrolling through social media. These activities aren’t necessarily harmful during your waking hours, but they aren’t things you want to be doing right before bed.

Instead, stretching will give your mind and body a break in which you can focus on yourself instead of worrying about the stresses of the day. When done correctly, some stretches can even be meditative on your new organic mattress.

If you’re someone who cares about your beauty sleep, stretching is a great idea. There are plenty of studies that suggest that stretching, especially when done with an intent toward mindfulness, can help reduce signs of aging. Stress impacts aging on a cellular level, so stretching before bed can help keep you looking younger - and more beautiful! - for longer.

There are plenty of other benefits to stretching, too. It can help you get it out with your body and relieve cramps that can disrupt your sleep.

Bear Hug

This fun stretch will work both the trapezius and rhomboid muscles that are located in your upper back. If you suffer from scheduler pain or discomfort that’s caused by poor posture or even bursitis, this stretch is a must-do.

To start, you’ll stand upright and inhale deeply as you spread your arms as wide as they can go. Exhale slowly as you cross your arms across your chest. You will want to position your right arm over the left and the left over the right to give yourself a deep, warm hug.

Continue to breathe deeply and use your hands to draw your shoulders forward. Hold the stretch for at least 30 seconds. When you’re ready to release, inhale and open your arms wide again. You can repeat, switching sides if you’d like.

Neck Stretches

If you sit at a computer all day, there’s a good chance that your neck suffers from the effects of your poor posture. You may find yourself with lots of built-up tension in your neck, head, and shoulders at the end of the day. To fight this, try to keep good posture while maintaining some of the following stretches.

The first starts with you sitting in a cozy chair - but still remaining erect and upright. Bring your right hand up so that it rests on the top of your head (or on your left ear). Then, tip your right ear toward your right shoulder. Hold the position as you inhale and exhale deeply, about five times.

Then, repeat this step on the other side. You will next want to turn and look over your right shoulder. Keep the rest of your body in a forward-facing position. Hold for another five breaths, then repeat for the other side.

Another easy neck stretch you can do simply involves dropping your chin to your chest and holding it for five deep breaths (or longer, if you choose). When you’re finished, return to a neutral position and then let your head fall backward for about five more breaths.

Lat Stretch

This stretch, meant to be done from a kneeling position, is one of the best at loosening up tight or sore muscles in your shoulders and back. It works wonders at helping to relieve discomfort there!

You’ll start by kneeling in front of a low table, couch, chair, or even your bed, if it sits low enough to the ground. Make sure your knees are positioned directly under your hips. If you need to, you can rest on a cushion or a blanket for a bit of extra support.

Then, lengthen your spine, hinging at your hips so you fold forward. You can rest your forearms on the chair with your palms pointed toward each other. Hold your stretch for at least 30 seconds, then repeat as many times as desired.

Child’s Pose

Child’s pose is a classic yoga pose that is incredibly relaxing, especially when you do it right before bedtime on your new natural mattress. It’s similar to the kneeling lat stretch we mentioned above, but is much calmer. Not only can it help you tune in to your breathing, but it can also reduce stress and relax your body. It’s one of the best stretches at relieving tension, pain, or lingering soreness in your neck, back, and shoulders.

Start by coming down on your knees and resting on your heels. Fold forward, hanging at the hips, and then rest your forehead on the ground.

Bring your arms out in front of you to nestle your neck. You can also keep them along your body. If you need to, you can place a pillow under your thighs and forehead to give you some extra support.

As you lean into this pose, breathe deeply. You should draw attention to areas of tightness in your back or shoulders, feeling them dissipate the longer you hold the stretch.

You can hold the stretch for up to five minutes, or you can try this pose between other stretches to give your body a bit of a break.

Low Lunge

Stretching your legs is just as important as stretching your upper body, but for whatever reason, lots of people neglect the lower body when it comes to stretching before bedtime.

Nevertheless, this low lunge pose is a great option if you have tightness in your groin, thighs, and hips. It can also relieve pain and tension in your chest, back, and shoulders, helping you do double-duty to stretch the entire body.

The key to this stretch is remaining as relaxed as possible. Don't lean too much into it or push your body too hard!

To do it, start with your body in a low lunge with your right foot below your right knee. Keep your left leg extended back and your knee on the floor. Drop your hands, bringing him to the floor just beneath your shoulders. Then you can bring them up toward the ceiling.

Breathe in slowly and deeply. As you breathe, focus on lengthening your spine and opening your chest. You’ll feel they stretch as it extends throughout your body and up into your head. Hold the pose for five minutes, then repeat on the other side.

Another stretch you can do before bed is the runner’s lunge, often referred to as the seated forward bend. As you might expect by the name alone, this stretch is a favorite of joggers. All you have to do is begin on your hands and knees.

Step your right foot just to the outside of your right hand. Position your left knee so that it is postponed behind your right set of toes. Bring your right arm up, gently twisting your torso to the right.

Then, bring your left heel back toward your glutes and grab the side of your left foot (on the pinky toe side). You may need to use a towel for support, but you’ll feel this stretch all over your body (particularly along the front of your thigh). Hold it for at least 60 seconds, then switch sides.

Spinal Twist

When you suffer from a sore back, the spinal twist stretch is one of the best ones you can do to help relieve the tension. This stretch is also a good choice for people who sit at a desk all day and have a somewhat hunched posture as a result.

To do it, you will want to start by laying on your back. Extend both of your arms out from your sides. Then, lift up your right leg, placing your foot on the floor. It should fall there naturally. You can also use your left hand to hold your knee, but you don’t have to press your knee closer to the ground than what feels natural.

If you want a deeper twist, you can turn your head slightly to the right. The key to this stretch is breathing deeply as you feel your spine relax. Once you feel the stretch, you can repeat on the other side.

Another side stretch you can do starts in a seated position. The sides stretch will help to stretch your spine and obliques while also strengthening your core. This can help you develop a stronger spine that will present back and core soreness in the future.

To do this stretch, start with your legs crossed. You can also do this stretch on your heels, although it’s somewhat easier from a cross-legged position. Extend your right arm over your head, with your left arm on the floor. Lean your body to the left, keeping the right arm just above your ear.

You’ll feel the stretch in your right side. You can then switch to the other side.

Take this stretch one step further by transitioning into the butterfly pose. You’ll start in a seated position again, but this time, you will be sitting with your legs straight in front of you.

Slowly draw the soles of your feet together, bringing them together as you keep your spine straight. Rest as long as you can in this pose to deepen the stretch, leaning forward ever so slightly. Breathe in and out as deeply as possible while you feel the stretch in your lower back, inner thighs, and groin.

Consider Adjusting Your Bedtime Routine With Stress Relieving Stretches

Consider adding these stretches to your nightly routine. When done correctly, they will not only promote more restful sleep, but they’ll help you fall asleep faster too and reduce anxiety and lower back pain. Just make sure you stick to gentle, relaxing stretches - doing an intense workout before bed can have the opposite effect of what you intended!

Karen A Mulvey is a personal social blogger and mom with 14 years of experience in the every day world of motherhood and sustainable product research. Karen is on a mission to help everyday families select sustainable, non-toxic organic products, stop stressing about uncertainties on sustainable home goods and apparel, and start living the life they’ve always wanted.

Follow Karen at @karenAmulveycs | Karen A Mulvey

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