Nighttime Stretching Exercises

Stretching is an important part of the exercise regimen. It helps reduce the chance of injury and improves blood flow to the muscles. Stretching exercises performed at night can help relax your muscles and prepare your body for sleep. They can relieve tension that builds up in your muscles throughout the day. When performed correctly, stretching at night as part of your wind-down ritual can help you fall asleep faster and have a more restful night.

Warrior One

While standing, step forward with one leg into a deep lunge. Keep your back leg straight and both feet as flat as possible. Raise both arms above your head and extend your upper body to open your chest. Switch legs and repeat.

Forward Bend

Stand with both feet together and lean your upper body forward. Lower your head toward your knees and bring both arms behind your body. Extend your arms toward the ceiling behind you while keeping your legs as straight as possible.


Position yourself on your hands and knees on the floor. Drop your head down and roll your back toward the ceiling. Then roll your head up and arch your back. Extend this motion through your spine as you roll your back in and out.

Seated Side Bend

Sit on a pillow on the floor and cross your legs with your feet under them. Place one hand on the floor beside you and stretch to that side while extending your free arm over your head. Switch sides and repeat.

Sleeping Swan

Sit on the floor on your knees and extend one leg behind you while you lean your upper body forward onto a pillow. Keep your body centered and stretch your arms forward as you lean. Hold this position for eight to 10 breaths and switch legs. Breathe slowly through your nose to calm your body.

Side Plank

Sit on the floor, leaning on your right side with your right hand on the floor. Straighten your body and lift yourself with your right hand. Keeping your body straight and balanced on your right hand and feet, stretch your left arm up toward the ceiling. You may repeat on your other side.

Happy Baby

Lying on your back on the floor, bend your knees and bring them to your chest. Keeping your knees bent, grab your feet with your hands. Gently rock side to side and hold for eight to 10 breaths.


Lie on your back on the floor. Bend your knees and place your feet flat on the floor. Using your abdominal muscles, raise your hips toward the ceiling until your upper body is straight. Gently lower yourself back to the floor.

Legs Up the Wall

As your final stretch, lie on the floor on your back and extend your legs up a wall or your bed so your body is at a 90-degree angle. Keep your knees as straight as possible. Let your arms relax at your sides and breathe slowly and deeply.

references & resources
Load Comments