30 Soothing Stretching Workouts to Sleep Better (2025)

Tossing and turning all night? You’re not alone. Millions of people struggle with restless nights, racing thoughts, and tense muscles that keep them from truly unwinding. But here’s the secret weapon you may be missing: stretching. Gentle, restorative stretching before bed can help your body and mind transition into rest mode. According to the Sleep Foundation, a consistent wind-down routine that includes stretching can dramatically improve sleep quality. Whether you’re a busy professional, a sleep-deprived parent, or just someone needing to de-stress, stretching can transform your evenings. Ready to melt the tension and welcome restful sleep? These 30 soothing stretches will guide you there.

1. Standing Forward Fold (Uttanasana)

Standing forward fold isn’t just for yogis—it’s an incredible release for anyone carrying stress in their back, neck, or hamstrings. Let your head hang heavy and feel the calm wash over you.

• Relieves spinal compression and back tension
• Enhances circulation to the brain
• Calms the nervous system

2. Cat-Cow Pose (Marjaryasana-Bitilasana)

A gentle flow between two poses, Cat-Cow helps awaken your spine and sync breath with movement. It’s perfect for shaking off the day.

• Improves spine flexibility
• Eases tension in the shoulders and neck
• Prepares the body for stillness

3. Child’s Pose (Balasana)

The ultimate comfort stretch, Child’s Pose offers a deep sense of safety and calm. With knees wide and arms extended, it gently releases back tension.

• Opens hips and lengthens the spine
• Calms anxiety and mental chatter
• Promotes inner stillness

4. Seated Forward Bend (Paschimottanasana)

This classic pose stretches the entire back body, encouraging surrender and introspection. Use a strap if needed to avoid strain.

• Releases lower back tightness
• Encourages longer, deeper breathing
• Helps ease mental tension

5. Supine Spinal Twist (Supta Matsyendrasana)

Twisting is a beautiful way to cleanse the body and ease into rest. This reclined version is perfect before bed.

• Supports digestion
• Loosens spinal and hip tightness
• Balances the nervous system

6. Legs Up the Wall (Viparita Karani)

Possibly the most relaxing posture of all. Elevating your legs helps reverse circulation, reduce swelling, and invite total calm.

• Soothes tired legs and feet
• Slows heart rate
• Perfect for a pre-sleep reset

7. Reclining Bound Angle Pose (Supta Baddha Konasana)

Lie back, bring the soles of your feet together, and let your knees fall open. Add pillows under your thighs for support.

• Opens hips and inner thighs
• Supports deep relaxation
• Great for meditative breathing

8. Neck Rolls

We carry so much stress in our neck. Neck rolls are gentle but effective at releasing that daily build-up.

• Releases shoulder and neck tightness
• Enhances head mobility
• Can be done seated or standing

9. Shoulder Rolls

This simple movement is excellent for dissolving upper body tension. Inhale as you roll your shoulders back, exhale forward.

• Eases tension from screen time
• Promotes good posture
• Helps release upper back knots

10. Happy Baby Pose (Ananda Balasana)

Reconnect with your inner child and relieve lower back and hip tension with this playful pose.

• Gently stretches inner thighs and spine
• Encourages a joyful mindset
• Calms breathing

11. Seated Neck Stretch

Use your hand to gently pull your ear toward your shoulder. Breathe slowly into the stretch.

• Targets neck and upper traps
• Relieves tech-neck tension
• Deepens body awareness

12. Butterfly Stretch

Sit tall and bring your feet together, knees falling open. This hip opener is ideal for tight inner thighs.

• Releases lower body tension
• Great for quieting the mind
• Encourages a relaxed breath

13. Cobra Pose (Bhujangasana)

While energizing during the day, a soft version of Cobra before bed can realign posture and open the chest.

• Promotes spinal mobility
• Counters slouching
• Opens heart center

14. Thread the Needle Stretch

Come to all fours and slide one arm under the other. This deep shoulder stretch is grounding and centering.

• Opens upper back and shoulders
• Supports spinal rotation
• Encourages mental stillness

15. Knees-to-Chest Pose (Apanasana)

Curl your knees toward your chest while lying down. It soothes digestion and lower back pain.

• Relaxes abdominal muscles
• Massages internal organs
• Grounds the body for rest

16. Reclined Twist with Bent Knees

Add a slight twist with knees stacked to one side. This gentle pose unwinds both mind and body.

• Enhances spinal flexibility
• Reduces bloating and tightness
• Settles the nervous system

17. Standing Side Stretch

Standing tall, reach up and over to each side to open the ribcage.

• Improves lung capacity
• Lengthens waist and spine
• Stimulates a calm breath rhythm

18. Wrist and Finger Stretch

Unwind your hands after a long day of typing or scrolling. Stretch one finger at a time for full tension relief.

• Increases joint mobility
• Prevents carpal tunnel strain
• Promotes awareness and relaxation

19. Standing Chest Opener

Clasp your hands behind you, press your palms together, and lift your heart.

• Expands lung capacity
• Counteracts rounded shoulders
• Encourages deep breathing

20. Low Lunge (Anjaneyasana)

Ease into this deep stretch to open hip flexors and release emotional stress stored in the pelvis.

• Boosts circulation
• Strengthens balance
• Releases deep-held tension

21. Pigeon Pose (Eka Pada Rajakapotasana)

Pigeon is a deep hip opener that can bring up emotions, so breathe deeply and be gentle with yourself.

• Stretches glutes and outer hips
• Supports emotional release
• Builds flexibility and stillness

22. Ear to Shoulder Stretch

A passive, calming stretch that targets tight neck muscles and tension headaches.

• Soothes side neck and jaw muscles
• Can be paired with gentle breathing
• Releases lingering tension

23. Forehead to Knee Pose (Janu Sirsasana)

Extend one leg out and reach toward it with your opposite arm. This pose combines hamstring lengthening with introspection.

• Aids digestion
• Encourages calm focus
• Promotes flexibility

24. Supine Hamstring Stretch with Strap

Using a towel or yoga strap, pull one leg toward you while lying down.

• Gently stretches back of the legs
• Supports lower back
• Allows passive relaxation

25. Figure-Four Stretch (Supine Hip Opener)

Cross one ankle over the opposite knee while lying down, and pull toward your chest.

• Opens outer hips and glutes
• Eases sciatic discomfort
• Encourages a deep exhale

26. Seated Spinal Twist

Sit with one leg bent over the other and twist gently. Keep your spine long.

• Improves digestion
• Stimulates spinal mobility
• Great for post-dinner relaxation

27. Standing Forward Fold with Shoulder Clasp

Add a shoulder stretch to your forward fold for deeper upper-body release.

• Combines leg and shoulder tension release
• Improves flexibility
• Aids blood flow to the brain

28. Bridge Pose (Setu Bandha Sarvangasana)

Lie on your back, knees bent, and lift your hips. This pose restores energy while calming the mind.

• Opens chest and hip flexors
• Strengthens glutes
• Promotes relaxation

29. Belly Breathing in Savasana

Place one hand on your belly and the other on your heart. Inhale slowly. Exhale fully.

• Grounds the breath
• Relieves anxiety
• Prepares the body for deep sleep

30. Savasana (Corpse Pose)

This final resting pose is the crown jewel of bedtime yoga. Lie still, breathe deeply, and let go.

• Promotes full-body awareness
• Encourages surrender
• Deeply restorative

Conclusion

Incorporating these 30 soothing stretching workouts into your nightly ritual can do more than just relax your muscles—they can transform your sleep. With each gentle movement and breath, you tell your body: it’s safe, it’s calm, and it’s time to rest. Whether you try one stretch or all thirty, the power lies in consistency. You deserve peace at the end of your day, and a good night’s sleep is just a stretch away. Sweet dreams!