Stretch & Destress: My Go-To Bedtime Stretches for Total Relaxation

Hey friends! 💫

If you’ve been following along, you know I’ve been obsessed with finding simple habits that make a big difference in how I feel—especially when it comes to winding down at night. One thing that has completely transformed my sleep routine (besides ditching my phone and sipping my relaxing tea—shoutout to my last post 😉) is stretching before bed.

I know, I know. Stretching is one of those things we know we should do, but it’s soooo easy to skip. Trust me, I was that girl who thought stretching was only for the gym. But after working long, busy shifts in EMS, my body started begging for some TLC at night. I gave stretching a try—and let me tell you, it’s been a total game-changer for my sleep, my mood, and even my mindset.

Today I’m sharing my top 5 bedtime stretches that are super simple, don’t take long, and leave me feeling like I just had a mini spa moment. ✨

Why Stretching Before Bed Works Wonders

Before I get into the how, let’s talk why. Stretching at night helps:

• Release muscle tension from your day (hello, stiff shoulders & tight hips 🙋‍♀️).

• Calm your nervous system by lowering cortisol (your stress hormone).

• Improve flexibility and circulation while you sleep.

• Signal to your body that it’s time to relax.

Even if you don’t think you “need” it—your mind and body will thank you for this one. 💕

My Go-To Bedtime Stretches

I keep my routine short and sweet—about 8 to 10 minutes max. Here’s what I do:

1️⃣ Forward Fold (Hamstrings & Back Release)

• Stand with feet hip-width apart.

• Slowly hinge at the hips and fold forward, letting your head and arms hang heavy.

• Hold for 5 deep breaths.
  💡 Feels amazing after a long day on your feet.

2️⃣ Child’s Pose (Back & Hips)

• Kneel on your mat, big toes together, knees apart.

• Sit back on your heels and stretch your arms forward, forehead resting on the mat.

• Breathe deeply for 30 seconds to 1 minute.
  💡 Instantly calming—like a big hug for your body.

3️⃣ Seated Spinal Twist (Back & Shoulders)

• Sit cross-legged.

• Place your right hand on your left knee and your left hand behind you.

• Gently twist to the left, lengthening your spine.

• Hold for 30 seconds; switch sides.
  💡 So good for melting away the day’s tension.

4️⃣ Figure Four Stretch (Glutes & Hips)

• Lie on your back, knees bent.

• Cross your right ankle over your left thigh.

• Thread your hands behind your left thigh and gently pull toward you.

• Hold for 30 seconds; switch sides.
  💡 Absolute magic if your hips feel tight from sitting or standing a lot.

5️⃣ Legs Up the Wall (Relaxation + Circulation)

• Scoot your hips close to a wall.

• Extend your legs up, resting them against the wall.

• Let your arms relax by your sides, palms up.

• Stay here 1–3 minutes (or longer if you love it!).
  💡 The ultimate chill-out pose—reduces swelling and calms the mind.

How to Make It a Habit

My best advice? Pair your stretches with another part of your routine (habit stacking for the win!). I usually do mine right after my skincare routine and before I grab my book. That way, it becomes part of the flow and doesn’t feel like a chore.

Ready to Try It?

If you’ve been feeling achy, restless, or just want a little you-time at night, I highly recommend giving this bedtime stretch routine a shot. Start small—even 3 minutes is better than nothing—and see how your body feels after a week or two.

Let’s chat in the comments:
✨ Do you stretch before bed?
✨ Which pose do you want to try first?

Sending you alllll the calm, restful vibes tonight. 💫

Sweet dreams,
Erin