Gentle Bedtime Stretch — 30 Min

30-minute beginner flexibility session focused on gentle bedtime stretch. Includes 2 minutes of gentle preparation, 26 minutes of guided mobility and stretching

Duration

30 min

Difficulty

beginner

Equipment

mat

Muscle groups

back, full body, glutes, hamstrings, hips, lower back, shoulders

Exercises

1. 1. Slow nasal breathing

   1 sets · 2 min total reps

   Breathe comfortably and slowly, without breath holds, allowing shoulders to relax. Move gently within a pain-free range; breathe normally.

2. 2. Cat-cow mobility

   1 sets · 4 min total (both sides combined) reps

   On hands and knees alternate rounding and extending the spine slowly. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

3. 3. Child pose reach

   1 sets · 4 min total (both sides combined) reps

   Sit hips toward heels and reach arms forward; support knees if needed. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

4. 4. Supine spinal twist

   1 sets · 4 min total (both sides combined) reps

   Lie on back, bring bent knees gently to one side with shoulders relaxed; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

5. 5. Knee-to-chest stretch

   1 sets · 5 min total (both sides combined) reps

   Lie on back and draw one knee toward chest gently; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

6. 6. Figure-four glute stretch

   1 sets · 5 min total (both sides combined) reps

   Lie on back, cross ankle over opposite thigh and draw legs toward chest; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

7. 7. Supine hamstring stretch

   1 sets · 4 min total (both sides combined) reps

   Lie on back, raise one leg with knee slightly bent and hold behind thigh; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

8. 8. Slow nasal breathing

   1 sets · 2 min total reps

   Breathe comfortably and slowly, without breath holds, allowing shoulders to relax. Move gently within a pain-free range; breathe normally.