Stretches before bed to slow the day down
A few minutes of slow stretching can be a calm signal that the day is over. These routines stay low to the ground, move slowly, and finish with easy breathing, so you can follow them in dim light.
Start with a free 5-minute stretchFree first, no account needed. Then Bedtime Stretch (10 min, guided by voice) and every routine with a 7-day free trial: card required, nothing charged before day 8.
Good for
- A wind-down ritual before sleep
- Unwinding after screens in the evening
- Stiffness that builds up over a long day
- Settling in when your mind is still busy
Why a few slow minutes can help
A predictable routine before bed is one of the simplest habits people use to unwind. Slow movement paired with longer exhales is a relaxing way to shift attention from the day to your body.
Several of these movements can be done lying in bed. The recorded voice means you can close your eyes and follow along.
Bedtime Stretch
Slow floor stretches that end with your breath.
- 10 minutes
- 7 movements
- No equipment
- Floor
Lying butterfly
Rest your hands on your belly or out to the sides.
Easier: Keep your feet flat and knees bent, or rest your knees on pillows.
Reclined figure-four
Cross your left ankle over your right knee and let the left knee open out.
Easier: Keep your right foot on the floor and let the crossed knee rest open.
Single knee hug
Bring your left knee toward your chest, supporting behind the thigh with both hands.
Easier: Keep the knee farther away. Avoid this stretch if you have osteoporosis unless your clinician has cleared it.
Lying hamstring stretch
Lift your left leg and hold behind the thigh with both hands.
Easier: Keep the left knee bent and the leg lower.
Lying knee rolls
Slowly lower both knees a short distance to the left, keeping both shoulders grounded.
Easier: Use a tiny movement. Skip twisting if it aggravates your back.
Gentle pelvic tilts
Gently tighten your lower belly to tip your pelvis and soften the space beneath your lower back.
Easier: Make the tilt barely visible. Stop if it increases back discomfort.
Belly breathing
Rest one hand on your belly and one on your chest.
Easier: Lie on your side or sit in a chair if lying on your back is uncomfortable.
Tips for a comfortable session
- Dim the lights and lower the volume before you start.
- Lengthen each exhale a little more than each inhale.
- Keep it short. Five minutes you will do beats twenty you will skip.
Bed Wind-Down
Ease into sleep without getting up.
- 5 minutes
- 5 movements
- No equipment
- Floor
- Gentle pelvic tilts45 s
- Single knee hug45 s each side
- Happy baby45 s
- Lying knee rolls45 s each side
- Butterfly sit30 s
Breathe Into Sleep
Five quiet minutes on your back, in bed or on the floor.
- 5 minutes
- 5 movements
- No equipment
- Floor
- Gentle pelvic tilts1 min
- Lying knee rolls45 s each side
- Lying butterfly1 min
- Happy baby45 s
- Belly breathing45 s
Common questions
How long is the Bedtime Stretch routine?
10 minutes and 7 timed movements. Left and right sides get equal time, and a voice guides every change.
Do I need a mat or any equipment?
No equipment. Setups used: floor.
What does ReliefFlow cost?
Every plan starts with a 7-day free trial. A card is required to start it, and you pay nothing if you cancel before day 8. After that it is $5.99 a month or $49.99 a year, and you can cancel any time from Manage billing.
Is it safe if something already hurts?
ReliefFlow is general wellness guidance, not medical advice. Move slowly when you get up afterward, especially if you tend to feel light-headed when standing. Stop if anything hurts, and talk to a health professional about pain that is sharp, radiating, new or does not ease.