Bedtime Stretches For Better Sleep | Gentle Evening Routine

Wind down for restful sleep with this quick 3-minute bedtime stretching routine. These gentle stretches help release tension from your day, calm your nervous system, and prepare your body for deep, restorative sleep.
Perfect for when you're tired but need just a few minutes to transition from your busy day into peaceful rest. No mat required - do these right in bed or on the floor beside it.

Transcript

Welcome to this three-minute stretch for bedtime. We'll start with a seated forward fold, Extending the legs and gently folding over the legs to find a stretch for the hamstrings. Feel free to soften through the spine and allow the back to round. And now gently make your way down to your back, Hug your knees in towards your chest, Give it a squeeze, And gently rock side to side to find a massage for your low back. Supine twist. Allow your knees to fall over to the left. Arms can come out to a T or goal post and gaze over your right shoulder. Allow your breath to soften and your body to fully relax. When you're ready, Take it to the other side. Drop the knees over to the right and your head over to the left. Lifting the knees back through center, Move into a butterfly position. Drawing the soles of the feet together, Knees fall out, And you can allow your hands to rest on your belly or out to your side. Allowing the breath to deepen and release any tension you may be holding onto in your hips. Moving into a simple inversion, Lift your feet up towards the ceiling, Allowing everything to reset in this gentle inversion. Take a couple of more grounding breaths here. And when you're ready, Gently release the feet down and get comfortable in your bed as you prepare to go to sleep.