Improve Your Sleep With These 9 Stretching Exercises

If you've been struggling to get a good night's rest or waking up with discomfort, we have a solution that might transform your nights. In this guide, we'll introduce you to the wonderful world of lower back stretches in bed and eight other gentle stretching exercises designed to help you improve your sleep quality. Imagine feeling refreshed, relaxed, and ready to take on the day ahead – that's the goal we're working towards together. 

Benefits Of Stretching Before Bed

A gentle stretch before bed lets you fall asleep faster and has many benefits, including:

1. Relaxation And Stress Reduction

Example: Child's Pose- Start in a four-point position on a yoga mat or the floor. Spread your knees hip-width apart and tuck your toes under. Then, shift your seat back on your heels, keeping your spine long. Gently bend forward, resting your forehead on the mat. Moreover, extend your arms forward, palms planted against the floor to bring your body to a deeper stretch. Relax your shoulders and neck. Take deep belly breaths.

Example: Calf Stretch - You can utilize a wall for support. Engage your abdominal muscles and extend one leg straight behind with your heel on the ground. Straighten your elbows and bend your front knee while shifting your hips forward, allowing the calf to stretch. Hold this pose for 30 to 60 seconds.

2. Enhanced Flexibility And Mobility

Example: Cat-Cow - Start on your hands and knees with your back flat. Arch your back and look up. Round your mid-back and tuck your chin towards your chest. Repeat the movement.

3. Muscle Recovery

Example: Supported Lying hamstring stretch - This movement stretches the hamstring muscles to ease tightness and release tension in your spine. Lie on your back on the floor with your legs extended in front of you. Wrap a towel or loop a yoga strap around the ball of your left foot. Hold the yoga strap with one hand and gently pull the left leg to your chest. Hold the stretch for several deep breaths, then repeat the movement on your left side.

4. Improved Posture

Example: Hip Flexor Stretch - Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Take a big step forward with your right foot, keeping your right knee directly over your ankle as you keep your toes pointing straight ahead.

Straighten your left knee back, maintaining good alignment in your upper body. This activates your back muscles and supports your spine. Engage your core, extend both arms overhead, and shift your hips forward to deepen the stretch. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement as needed before you switch sides.

5. Mind-Body Connection

Example: Legs-Up-the-Wall Pose - Lie on your back with your legs up against a wall. Rest your arms in any comfortable position. Hold this pose for a few minutes.

6. Relieve Tension

Example: Glute Bridge - Lay down on your back with your knees bent and your feet flat on the ground. Place your hands at your sides. Tighten your core muscles by pulling your belly button in towards your spine. Push from your heels to lift your hips, holding for a few seconds. Relax and return to the starting position. Repeat the movement as needed.

7. Relieve Lower Back Pain

Example: Cobra- When doing cobra, keep a slight bend in your elbows as your torso lifts off the ground. If you can do so comfortably, bring your head further back between your shoulder blades. You will feel a stretch in your chest and neck area. Hold the pose for several deep belly breaths, then lower your upper body back to the neutral position.

8. Increase Blood Flow

Cat-cow stretch is also an example of this - This stretching helps improve flexibility and range of motion in the spine,  reducing tension in the back and neck muscles.

If you are experiencing tightness in your lower back and hips, it is important to pinpoint the root cause, enabling you to take the necessary measures. If you are unsure of the cause of your tightness, it is best to see a doctor or a licensed physical therapist.

Here are a few specific bedtime routine stretches you can try.

Stretch Your Way To Better Sleep

Picture a peaceful, serene night's rest, where stress and tension melt away, and your body finds the rest it craves. 

A. The Preparation

For this Lower Back Stretches In Bed preparation, begin in an upright sitting position with your legs crossed, maintaining good alignment with your head, shoulders, and hips. Place your hands on your knees and gaze at one point that is not moving in front of you. If you feel safe, close your eyes.

Release any tension that is holding you, then soften and notice your body parts and senses. Concentrate on your breath, inhaling deeply through your nostrils and exhaling through your mouth.

B. Intention Meditation

Start inviting yourself into stillness and begin with an intention. Start with a single thought, a feeling, an emotion, or something that you want to address so you can let go.

Be aware and let go of the things happening throughout your day and find gratitude by saying, “Thank you, I see you. Right now I will sleep, so I’m not caring for you. I’m letting you go because I am worthy enough to sleep well, and I want to be ready for tomorrow as my cup is empty so that I can fill more spaces.” Take a few mindful deep belly breaths in through your nose and long exhales through your nose.

As you go to this practice, lengthen your inhales and exhales as this helps you to really come down and ease in alignment with your body.

C. Routine

1. Windshield Wipers

For this Lower Back Stretches In Bed, lie on your back with your knees bent and feet flat on the floor, maintaining good alignment in your upper body. Anchor your elbows at your sides for balance. Engage your core and slowly rotate your lower body to lower both knees to one side. Return to the middle position and repeat the movement on the opposite side.  

Windshield Wipers

2. Knees To Chest

Lie on your back on the floor with your legs straight, maintaining good alignment with your head, shoulders, hips, and legs. Engage your core. Bring both knees to your chest and hold onto your knees with both arms, looking for a light stretch in the lower back and glutes. Then, take several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.

Moreover, to intensify the stretch, rock your lower body from side to side.

Knees To Chest

3. Hamstring Stretch

From the end position of Knees To Chest, lower your left leg and plant your foot on the ground. Then, tighten your abdominal area. Hold your right knee with your hands and pull it towards your chest, looking for a light stretch in the hips and lower back. Depending on your comfort level, progress the movement by extending your right leg towards the sky. Afterwards, hold this position for five deep belly breaths in through your nose and out through your mouth. Relax and return to the starting position. Repeat the movement on the opposite side.

To make the Lower Back Stretches In Bed easier,  loop a yoga strap around the ball of your right foot and press your foot against the strap while holding it with your right hand, then flex or point your toes or slightly bend your knee as you hold the position. You can opt to straighten your left leg to intensify the stretch.

Depending on your comfort level, repeat Windshield Wipers.

4. Seated Forward Fold

Begin this Lower Back Stretches In Bed in an upright sitting position on the floor, maintaining good alignment with your head, shoulders, and hips. Extend both legs in front of your body and contract your core. Slide your hands forward as you hinge through your hips to bend your upper body. Lower your head towards your knees as you hold on to your toes with both hands. Then, hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.

5. Sphinx Pose

For this Lower Back Stretches In Bed, lie on your stomach with your feet shoulder-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Then, place your hands at your sides with your elbows beneath your shoulders. Breathe in, then press up and arch your back, using your glutes and back muscle strength. Afterwards, pull your forearms toward you to open up your chest. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Finally, relax and return to the starting position.

Progressive Exercise

• Half Frog Pose

From the Sphinx Pose position, engage your core and bend your right knee out to the side, ideally bringing your leg to a 90-degree angle. Then, hold the position for several deep belly breaths in through your nose and out through your mouth. Relax and return to the starting position. Repeat the movement on the opposite side.

To make the stretch easier, place a pillow or yoga block underneath your bent knee for support if needed.

• Spinal Twist

For this Lower Back Stretches In Bed, lie on your back on the floor with your knees bent and your feet flat on the floor. Extend your arms at your sides, relaxing your upper body. Straighten one leg, then twist through the lower back, pelvis, and spine to bring your bent knee across your body. Lower your bent knee towards the floor and hold this position for several deep belly breaths, in through your nose and out through your mouth. Finally, relax and repeat the movement on the opposite side.

Moreover, to make the exercise easier, place a yoga block under your shin for support and as you guide your bent knee with your left hand.

• Counter Stretches: Leg Swings

To release any tension from the Spinal Twist, move on to your stomach with your feet shoulder-width apart. Bend your knees, then swing your legs from side to side. After several repetitions, relax to return to the starting position.

Repeat Windshield Wipers.

6. Reclined Pigeon Pose

For this Lower Back Stretches In Bed, lie on your back with your knees bent and your feet flat on the floor. Then, cross your right ankle over your opposite knee and flex your right foot. Looking for a light stretch in your right hip and outer thigh, gently press your right knee away from your body. Afterwards, hold this position for five deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. Finally, repeat the movement on the opposite side.

To intensify the stretch, place a yoga block underneath your left foot as you push your right knee away for a deeper stretch.

Moreover, depending on your comfort level, return to the starting position and perform the Windshield Wiper before you repeat the movement on the opposite side.

7. Happy Baby

Lie on your back with your knees bent and feet flat on the floor, relaxing your upper body. Lift your legs and bring your feet together as you hold the outsides of your feet for support. Engage your core and open your knees out to the sides. Hold this position for five deep belly breaths, in through your nose and out through your mouth. Finally, relax and repeat the movement.

To intensify the exercise, bring your feet closer to your chest.

8. Waterfall

For this Lower Back Stretches In Bed, use a yoga block, pillow, or blanket for support and added elevation.

Lie on your back on the floor with your knees bent and feet flat on the floor. Place the yoga block under your hips for added support and extend your arms overhead, relaxing your upper body. Tighten your core and raise both legs toward the ceiling. Close your eyes and hold this position for several deep belly breaths, in through your nose and out through your mouth. Finally, relax and return to the starting position.

To intensify the stretch, slowly bring your legs out to the sides and hold the pose for a few seconds.

Depending on your comfort level, repeat Windshield Wipers.

D. Cool Down – Relaxation

1. Breathwork

Begin in an upright sitting position with your legs crossed in front of your body, maintaining good alignment with your head, shoulders, and hips. Then, bring attention to your feelings right now and find gratitude for everything that happened throughout the day.  Take deep belly breaths, in through your nose and out through your mouth as you begin to visualize your cup being empty before going to sleep and say, “I’m worthy enough of an empty cup so that I can fill it tomorrow.”

2. Prayer Hands

Begin this Lower Back Stretches In Bed in an upright sitting position on the floor with your legs crossed in front of your body, maintaining good alignment with your head, shoulders, and hips. Press your palms together in a prayer position at chest height. Then, close your eyes and hold this position for several deep belly breaths, in through your nose and out through your mouth.

Conclusion

In conclusion, embracing the power of lower back stretches in bed is a wonderful journey towards a more restful and rejuvenating night's rest. By incorporating these stretching exercises into your nightly routine, you can stretch your way to better sleep.

Sleep is a precious gift we owe ourselves, and these stretching exercises are your ticket to a more peaceful and refreshing sleep experience.

 

If you spend too many nights tossing and turning, incorporating these yoga stretches into your daily routine before bedtime will definitely be beneficial. Don't prolong your agony.  You deserve to have a good night’s sleep, so check out our 10 Seated Yoga  Poses for a Better Nights Sleep now!