8 Stretches to Do Before Bed 

Start with a gentle neck stretch, tilting your head from side to side, holding each position for 15 seconds.

 1

Move to shoulder rolls, rotating them backward and then forward for 30 seconds to release tension.

2

Stretch your spine by sitting cross-legged and reaching for the ceiling, holding for 20 seconds.

3

Extend your legs and reach for your toes, holding the stretch for 15 seconds to loosen hamstrings.

4

Perform a butterfly stretch, bringing the soles of your feet together and leaning forward for 20 seconds.

5

Ease lower back tension with a knee-to-chest stretch, holding each leg for 15 seconds.

 6

Open up your hips with a seated figure-four stretch, alternating legs and holding for 20 seconds.

7

Finish with a calming child's pose, holding for 30 seconds to relax your back and shoulders before bedtime.

8

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