Should you stretch before bed? (and an easy nighttime stretching routine)

You know that stretching is important for your body, but should you stretch before bed? The short answer is yes. Evening stretches can be beneficial to your health.

Disclaimer: As an Amazon Associate I earn from qualifying purchases. This means that I get commissions for purchases made through links in this post.

When you do it right, stretching at night can help you:

• Be more flexible.
• Improve your sleep.
• Relax.

These are a few things that can happen with a good stretch before bed.

A survey analyzed the stretching practices of 3,546 athletes. The results showed the reasons why they maintain a stretching routine are:

• Muscle pain.
• Muscular stiffness.
• Simply wellness.

If that’s not the case for you, you’ll still enjoy many of the other benefits of stretching every night.

Why do you want to stretch before bed, and why should you?

Being clear about the reasons why you want to start stretching is essential. This is to choose the best techniques for you.

At the end of this post, you will find a simple routine to stretch before going to bed.

Like any other physical activity, it’s important to stretch safely. That is why you will also find safety tips at the end so that your practice is pleasant but safe for your body.

So, should you stretch before going to bed? 

Yes, as long as you do it correctly and listen to your body, the practice will be beneficial to your health.

For many people, stretching before bed is the perfect time to relax the body after a long day.

One of the main benefits of night stretching is that it improves the quality of sleep.

But this is not the only one.

Below, you will find all the benefits of stretching at night.

Benefits you get when you stretch before bed.

• Improves blood pressure
• Reduces muscle pain
• Reduces muscle stiffness
• improves flexibility
• Improve sleep.
• Reduces muscle cramps.
• Improves neuromuscular coordination
• Improves posture and balance.
• Release stress.

Remember that all these benefits depend on how you do your practice.

But also how consistent you are with it.

You’ll get many of these benefits if you stretch at any time of the day.

But you should stretch before bed if:

• You work all day.
• You have trouble sleeping.
• It is difficult for you to get up early.
• You have issues being productive.
• You are looking to incorporate more physical activity into your routine.

What stretch before bed should you do?

There are many techniques when it comes to stretching. Depending on the activity you are doing, one works better than the other.

I will mention the two most common types below. That way, you can see the differences.

1. Static stretching 

In this type of stretch, you move slowly and hold each muscle for 15 to 60 seconds.

Then relax and do the same exercise again.

This is ideal for post-workout routines, and for before bed, too.

Later, you will find the complete routine.

But first, I want to share with you the other type of stretch that is very common.

2. Dynamic stretching 

This type of stretching includes movements such as:

• Running 
• Jumping 
• Arms and legs swing.

This type of stretching raises your body temperature.

This creates a good state in your body to start exercising.

It is not recommended to do it before going to bed because it can cause a lot of activation in your body.

Which is contrary to what you’re looking for.

Safety tips 

Like any other physical activity, you must follow some safety recommendations.

This is to ensure that your practice will be safe and very beneficial.

During stretching, it is important:

• Breathe slowly and with control.
• Focus on the muscles you are stretching.
• Make sure your posture is correct.
• Stretch the muscles until you feel a little tension, but no pain.
• Avoid bouncing while stretching.

Reasons not to stretch before bed

If you feel any sharp pain in your joints or back, do not continue with the session.

Seek professional help before starting if you experience joint or back pain daily.

The bedtime stretching routine I’m about to share with you shouldn’t do it on the bed.

There are other ideal exercises for that.

But in this case, you should do it directly on the floor or on a mat.

Tips for successful stretching at bedtime

It’s also important to make sure you have a few things in place before you start stretching.

What should you have ready to stretch before bed?

• A quiet room.
• A mat.
• A mirror to check your posture.
• A pair of yoga blocks.

What muscles should you stretch before bed?

When stretching, you must include all muscle groups.

Upper Body: neck, shoulders, upper back, chest, arms, core, and hands.

Lower body: lower back, hips, legs and ankles, and feet.

In the routine that I share at the end of this post, I included all muscles.

This will guarantee better results for your well-being.

How long should you stretch before bed?

There is no set time. But, it is recommended to do it for 10 to 20 minutes every night.

When you have a busy schedule is easier to squeeze a few minutes of activity than hours, that way you are more consistent.

How Often Should You Stretch Before Bed?

You can safely stretch every day.

If that sounds like too much for you, try stretching at least 3 times a week.

That will be enough to start seeing results.

What stretching routine should you do at night before bed?

By now, you should know if stretching before bed is best for you.

If so, you can follow the following stretching routine.

Do not forget to take into account the safety tips before starting.

This is a static stretch. So you’ll hold each stretch for 60 seconds before moving on to the next.

If that’s too much for you, hold for 30 seconds, rest, then repeat for another 30 seconds.

In some cases, the time will be divided into 15 seconds.

If you have any questions, you can send me a message here.

An easy Stretching Routine you can do before bed 

Neck Stretch 

Your muscles get very tense during the day, especially if you spend it sitting at a desk.

That’s why you should include this stretch in your routine.

1. Stand up with a comfortable posture.
2. Bring your right hand to the top of your left ear.
3. Gently guide your head towards your right shoulder with your right hand.
4. Hold for 30 seconds and release.
5. Repeat one more time to the right, then switch to the left side and repeat.
6. Take both hands and place them behind your neck.
7. Gently press and hold for 60 seconds and release.

Tip: Keep your face forward. Place your opposite hand behind your back to help keep your shoulders down.

Cat-Cow 

For this part of the routine, Get on all fours!

This is a great pose to release stress from your lower back and chest.

1. All-fours position: Get on your hands and knees.
2. Place your wrists below your shoulders and your knees directly below your hips.
3. Cow Pose: Inhale by pushing your hands onto the mat. Open your chest, press your lower back to the floor, and stretch your neck.
4. Hold this position for 10 seconds.
5. Cat Pose: Exhale and tuck your chin into your chest, arch your back and tuck your tailbone in.
6. Hold this position for 10 seconds.
7. Return to all-fours position and repeat five times.

Child’s pose 

This pose will help relax your lower back and hips.

1. Get on all-fours position.
2. Place your wrists below your shoulders and your knees directly below your hips.
3. Sit on your feet, keeping your arms extended.
4. Walk your hands forward and let your head relax on the ground.
5. Hold for 30 seconds.
6. Return to all-fours position and repeat one more time.

Cobra Stretch 

With this position, you will stretch your entire body, from head to toe.

1. Lie on the mat face down.
2. Extend your legs.
3. Place your hands next to your chest.
4. Push off the ground with your hands until your arms are fully extended.
5. Extend your neck and look up at the ceiling.
6. Hold for 30 seconds.
7. Return to the starting position and repeat one more time.

Tip: Press your hips and legs into the ground for a better stretch.

Side Stretch 

1. Sit on the floor or stand up in a comfortable position.
2. Extend your right arm over your head to your left side.
3. Hold for 15 seconds.
4. Repeat one more time to the right, then switch to the left side and repeat.

Lunge

In this part of the routine, you are going to stretch your lower muscles.

Your hips, your legs, and your feet.

1. Stand up in a comfortable position.
2. Put your right foot in front of your left foot.
3. Bend your right knee at a 90-degree angle and straighten your left foot.
4. Place your hands near your right knee.
5. Press your hips into the ground, keeping your back straight.
6. Hold for 30 seconds, then repeat on the other leg.

Back twist Stretch 

To finish, this exercise will relax your back.

1. Sit on the floor or a mat, crossing your right knee over your left knee.
2. Turn your chest to the left side.
3. Place both hands on your left side as well.
4. Hold for 30 seconds.
5. Switch legs, so your left knee is on top of your right.
6. Repeat the exercise by rotating your body to the right side.

This stretching routine will help relieve any tension in your muscles.

It is ideal after a long day at work.

This routine is designed for beginners who want to start stretching at night.

Remember that it is important that you listen to your body and do not demand more than necessary.

How can you turn stretching at night into a habit?

If you want to see the benefits of stretching, you will have to be consistent. 

Participants in one study mentioned the importance of discipline and routine during stretching.

Sticking to the stretching habit will help you to see many the good results in your life. 

There are plenty of ways to create the habit of daily stretching, read your routine, make a plan and rearrange your environment to support your new habit.

1. Make it easier to get started.

Don’t overcomplicate it. Start with 10 minutes every day.

If you are not getting enough physical activity in your day, 10 minutes should be a good way to start.

2. Do it at the same time and in the same room

Choose a space in your home where you always have a mat ready.

Also, set an alarm for the same time every day.

That way, every time the alarm goes off, you walk to the room you picked and start your session.

That’s one of the main ways to help you create a new habit.

3. Reward yourself.

Reward yourself every time you finish a session.

Or you can do something special for yourself if you complete a week of consistent stretching.

These rewards will help you maintain the habit of stretching.

4. Extend older habits.

One of the easiest ways to incorporate a new habit into our routine is by using old habits.

For example, if you read every night at the same time.

Schedule your stretching session after that.
Or, set an alarm to stretch right after you finish brushing your teeth. 

Over to you 

You’ve just learned all the information you need to decide if you should stretch before bed.

As you can see, evening stretching routines can be very convenient for many people.

These are the most important benefits:

• Improves blood pressure
• Reduces muscle pain
• Reduces muscle stiffness
• improves flexibility
• Improve sleep
• Reduces muscle cramps.
• Improves neuromuscular coordination
• Improves posture and balance.
• Relieve stress.

Remember the following:

Stretching is only a small part of your entire fitness journey.

You should also include other activities such as strength or resistance exercises.

Everything according to your needs and your current physical state.

Also, it is important to practice safely.

So I hope you follow the instructions here and take your precautions.

If you have any special condition that might interfere with the stretches (surgery or illness), please seek professional help.

As always, do what’s best for your body, listen to it, and be kind to yourself.

* Disclaimer: As an Amazon Associate I earn from qualifying purchases. This means that I get commissions for purchases made through links in this post. *

What time of day do you like to stretch? Do you stretch before bed?
How often do you stretch?

If you stretch regularly, have you seen any benefit so far?

Let me know in the comment box!