Free routine
Bedtime stretch routine
A calm stretch to wind down before bed, followed hands free. Slow gentle holds to relax the body. Press start and the timer moves you through each one. Nothing to install and no sign up.
- Neck side stretch, left20s
- Neck side stretch, right20s
- Seated forward fold40s
- Butterfly stretch40s
- Lying spinal twist, left30s
- Lying spinal twist, right30s
- Knees to chest40s
- Happy baby30s
- Legs up the wall60s
- Child's pose40s
Ease into each stretch and breathe. Never pull into sharp pain. Press space to pause.
The Routines app is on the way
Build any wind-down or stretch routine and run it hands free, with a voice that reads each hold and a giant next button. Leave your email and we will tell you the day it lands.
Why stretch before bed?
Gentle stretching at the end of the day helps you relax and unwind. It eases the tension that builds up while you sit, stand and rush about. This is meant to be calm and slow, not a workout. The aim is to settle the body and quiet the mind before you sleep, so keep everything soft and unhurried.
Keep it slow
Breathe slowly, hold gently and let the muscles soften. Nothing here is forced. Sink into each stretch only as far as feels easy, then let your breath do the rest. If a hold feels sharp, back off until it is a mild pull. The slower you go, the more the body lets go.
How to use it
Dim the lights and get comfortable on the floor or a mat. Press start and follow the timer as it moves you from one hold to the next. Breathe out into each stretch and let your shoulders drop. There is nothing to count or track, so you can close your eyes and simply listen for the next step.
Where the app takes over
This page runs one fixed routine in the browser and saves nothing between visits. The Routines app, coming soon from the makers of STRNTH, lets you build any wind-down of holds and steps, reads each one out loud and keeps a history of what you have done. Leave your email above and we will let you know when it is ready. In the meantime, try the full body stretch routine too.
Common questions
Does stretching before bed help sleep?
Gentle stretching can help you relax and let go of the day, which makes it easier to drift off. It is not a cure for poor sleep, but a calm few minutes before bed can settle the body and the mind.
How long should a bedtime stretch be?
A short routine of five to ten minutes is plenty. The aim is to unwind, not to train, so a handful of slow holds is enough. The routine above runs through ten gentle stretches in about six minutes.
Should bedtime stretches be gentle?
Yes. Keep every hold soft and easy, only to the point of a mild pull. Hard or deep stretching can wake the body up rather than calm it, which is the opposite of what you want before sleep.
Can I do this in bed?
Most of these holds work fine on a bed, though a firm mattress helps. If a stretch feels unstable or you cannot get comfortable, move to the floor with a mat or a rug instead.