Written by: Mantasha
Struggling to fall asleep or waking up tired? A gentle stretch before bed can work like magic—relaxing your muscles, calming your mind, and setting the tone for a restful night.
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These bedtime stretches are simple, soothing, and perfect to do right in your bedroom.
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Sit or stand straight, then gently tilt your head to one side to stretch your neck. Hold for 10–15 seconds on each side. This helps release neck tension built up during the day.
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Roll your shoulders forward and backward slowly. It eases stiffness and prepares your upper body for rest.
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Sit with your legs straight and gently reach for your toes. Don’t worry if you can’t touch them—just stretch as far as comfortable. This loosens your hamstrings and calms your nervous system.
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Kneel on the bed, sit back on your heels, and stretch your arms forward. This yoga pose helps relax the lower back and promotes deep breathing.
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Lie down and raise your legs against a wall. Stay in this pose for 5–10 minutes. It improves blood flow, reduces swelling in the legs, and promotes a sense of calm.
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Get on all fours and alternate between arching your back (cat) and dipping it (cow). This movement improves spine flexibility and eases back pain.
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