Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle’s felt elasticity and achieve a comfortable muscle tone.

If you feel tense or sore, you need to stretch! Stretching is often overlooked and taken for granted in everyday life. Many people forget to stretch before and after working out and many people believe stretching is only used for yoga. Surprisingly, stretching is great for your body before you go to sleep.

4 Stretches to Do Before Bed


1. Neck Stretches

Looking forward, slowly move your left ear toward your left shoulder and hold for 10 seconds, then switch to the right side. You can finish by bringing your chin to your chest and then the back of your head to your back. Here are some other great stretches for your neck:

  • Upper Trapezius Stretch
  • Levator Scapular Stretch
  • Neck Rotation (we described)
  • Doorway Stretch

2. Childs Pose

This is a common yoga pose – while sitting on your knees, place your hands in front of your kneecaps on the floor and bring your head toward your kneecaps.

3. Knee to Chest

Lay down, stretch your arms down to your leg and bend your knee and pull to your chest. Be prepared to find your balance so hold onto an object or someone if needed.

4. Bear Hug

Stand up, stretch your arms out the side and embrace yourself into a hug.


There is much more that goes into a healthy lifestyle besides just eating healthy and exercising. Stretching is a powerful tool to help you reach and maintain a healthy weight in the long run. Stretching helps you feel more relaxed, less stressed, and more mindful of what’s happening around you and the impact it’s having on your body.

Options Medical Weight Loss, Gahanna, OH wants you to stretch before bed.