November 13

Three Stretches To Do Before Bed That Help You Be Healthier

When we think about doing stretches, we often think about doing them before a workout or even when we wake up. But it turns out that stretching before you go to bed can have significant health benefits as well. Not only does stretching help you keep your muscles limber, improving flexibility and movement range, but it can also help you relax and get a better night’s sleep.

Here are our favorite stretches to do before bed that will help you fall and stay asleep. Just remember to breathe, no matter which exercises you’re doing!

Happy Baby

One of the easiest yoga stretches to do, this particular exercise can help massage and loosen sore lower back muscles, hips, and hamstrings.

Start by lying on your back, face up. Bend your knees to your chest, keeping the flat part of your feet parallel to the ceiling. Grab the inside of your feet with your hands, palms facing outwards. Slowly move your knees to the outside, pulling them lower towards your armpits, while also keeping your heels above your knees. Gently rock side to side, like a baby in a swinging basinet.


This one is super-easy and can be done in bed or on any flat surface. Not only will it help stretch out your hips, but it can also engage your core muscles, strengthening your posture.

Lie face-up on your back with knees bent and feet flat on the floor. Place your arms at your sides, palms up (or down if it’s more comfortable). Keeping your shoulders touching the floor, slowly lift your hips until your torso is in a straight line with your thighs. Press down with your heels and engage your core muscles for more stability. Hold for about 10 seconds.

Rag Doll

Another easy one, this stretch helps you relax your neck and shoulders, where a lot of stress and tension is often stored.

Stand with feet hip-width apart, knees slightly bent. Fold your arms over, grasping your elbows with each hand. Gently bend from the hips, letting your head and arms dangle, but don’t release your grip on the elbows. Hold for about 10 seconds and then slowly roll yourself up to a standing position.

A Word Of Warning: Don’t Overstretch!

It can be tempting to push yourself into deeper and deeper stretches, but you will in fact reach a point where you increase your risk for injury while reducing the benefit you receive from stretching. That’s why it’s important to focus on gentle stretches that are easy to do, and to not overdo it. Your body will thank you!

Want more ideas on how to get a better night’s sleep? We can help! Contact us to schedule a consultation with a medical professional.

Please call Pain and Spine Specialists in Maryland at 301-703-8767, in Pennsylvania at 724-603-3560, or in Virginia 540-433-1905 to make an appointment or use the form on our site to send us a message.


Exercises and Activities, Health Tips, Sleep, Yoga

You may also like

Chronic Back Pain Treatments

Chronic Back Pain Treatments
{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}

Contact Us

Please select an option below

At Pain and Spine Specialists we are dedicated to providing the highest quality of care to our patients.We provide tailored services with each individuals comfort in mind. Select an option below:

Please note: We accept Workers Compensation Insurance and Personal Injury Patients 

Please note: We accept Workers Compensation Insurance and Personal Injury Patients 

Patient Forms