Recovery isn’t just about stopping, it involves signaling your body to shift into repair mode. Smart stretching is the key to kickstarting this process. When performed correctly, recovery work is empowering rather than passive. These seven stretches are designed to soothe the nervous system, release tight muscles, and promote deep, restful sleep.

Dealing with stiff hips, tight shoulders, and persistent low back tension can accumulate tension rapidly. By the end of the day, this tension negatively impacts your posture and keeps your body in a state of alertness. Incorporating the right stretching routine before bedtime can help your body transition into relaxation mode and prepare your muscles for repair during sleep.

This stretching sequence focuses on areas of high tension with slow, intentional stretches. Each stretch encourages deep breathing, relieves pressure on the joints, and helps calm the mind. Consistent practice of these stretches will not only help you move more effortlessly in the morning but also improve the quality of your sleep, allowing your body to work harmoniously with you rather than against you.

Take 10–15 minutes before bed or after training. Move slowly, breathe deeply, and hold each stretch for 30–60 seconds per side unless noted otherwise. Let your body melt into each position and feel the difference the next day.

Supported Child’s Pose

A supported child’s pose grounds your body and releases deep tension in the lower back, hips, and shoulders. It also slows your breathing and tells your nervous system to settle down. Adding a pillow or cushion allows your body to fully relax in the position.

How to do it:

1. Kneel on the floor with knees wide and big toes touching.
2. Place a pillow or cushion lengthwise under your chest.
3. Fold forward and rest your torso and arms on the pillow.
4. Breathe deeply and let your hips sink toward your heels.

What it helps: Releases lower-back tightness, opens the hips, and quiets the nervous system to help you fall asleep faster.

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Elevated Figure Four Stretch

A figure four stretch targets the glutes and deep hip rotators, hotspots for tension if you sit or train hard. Elevating the stretch allows you to stay more relaxed and supported while still creating a deep release in the hips.

How to do it:

1. Lie on your back with feet flat on the floor.
2. Cross your right ankle over your left knee.
3. Lift your left foot and thread your hands behind your left thigh.
4. Gently pull your left leg toward you while keeping your back flat.

What it helps: Eases hip and glute tightness, relieves low-back pressure, and sets your lower body up for smoother movement the next day.

Reclined Twist

Reclined twists unwind your spine, stretches the outer hips, and decompresses the lower back. The reclined twist also massages the internal organs, which improves digestion and prepares your body for deep sleep.

How to do it:

1. Lie on your back with legs extended.
2. Hug your right knee into your chest, then guide it across your body toward the left side.
3. Extend your right arm out to the side and turn your head to the right.
4. Keep both shoulders grounded as you hold.

What it helps: Releases spinal tension, resets your posture after a long day, and triggers the parasympathetic nervous system for better rest.

Kneeling Hip Flexor Stretch

Tight hip flexors throw off your posture and lock tension into your lower back. The kneeling hip flexors opens the front of the hips and teaches your pelvis to move freely again, especially after sitting for long periods.

How to do it:

1. Kneel with your right foot forward and left knee on the ground.
2. Tuck your pelvis under and gently shift forward.
3. Raise your left arm overhead and reach slightly to the right for a deeper stretch.
4. Hold, then switch sides.

What it helps: Unlocks chronically tight hip flexors, improves walking and running mechanics, and relieves low-back pressure.

Thread-the-Needle

This upper-body twist hits the shoulders, neck, and thoracic spine, areas that carry stress and tension from screens or heavy lifting. The thread-the-needle restores mobility through the upper back so your posture resets and your breathing opens up.

How to do it:

1. Start on all fours with hands under shoulders and knees under hips.
2. Reach your right arm underneath your body, palm facing up.
3. Let your right shoulder and temple rest on the ground.
4. Keep hips stacked as you breathe into the stretch.

What it helps: Releases upper-back stiffness, opens the shoulders, and reduces neck tension so you sleep with less discomfort.

Seated Forward Fold

The seated forward fold hits the hamstrings, calves, and entire posterior chain. Forward folds also calm the nervous system by encouraging long exhales and stillness, making them ideal for nighttime routines.6254a4d1642c605c54bf1cab17d50f1e

How to do it:

1. Sit with your legs extended straight in front of you.
2. Inhale and lengthen your spine, then exhale and hinge forward from the hips.
3. Reach toward your toes, shins, or ankles—whatever feels natural.
4. Relax your head and breathe deeply.

What it helps: Stretches the back line of the body, reduces hamstring tightness, and quiets your thoughts before bed.

Legs Up the Wall

Simple but powerful, the legs up the wall stretch drains fluid from your legs, reduces swelling, and tells your body to relax. Legs up the wall also lowers your heart rate and soothes the nervous system, perfect for winding down.

How to do it:

1. Sit sideways next to a wall and swing your legs up onto it as you lie back.
2. Adjust your hips close to the wall and let your arms rest by your sides.
3. Close your eyes and breathe deeply for 2–5 minutes.

What it helps: Improves circulation, calms the mind, and acts as a full-body reset before sleep.