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Before Bed Stretching Routine
Unwind before bed with a 7-minute stretching routine targeting the lower back and hips to ease tension and promote relaxation, setting the stage for better sleep. Regular practice can enhance nighttime comfort and improve overall rest quality.
  • 1. Single Knee Tuck
    Flip sides

    00:10 min

    Exericise Instrucions
    Lie on your back extending your legs fully. Draw one knee towards your chest, holding it there for the suggested duration. Afterward, gradually release the stretch and repeat.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 2. Double knee tuck
    Flip sides

    00:08 min

    Exericise Instrucions
    While lying on your back, bring both knees to your chest. Hold this position for suggested duration then gradually release the stretch.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 3. Single Leg Trunk Rotation
    Flip sides

    00:13 min

    Exericise Instrucions
    Lay flat on your back, one knee bent, the other extended straight. Stretch one arm overhead while using the opposite hand to draw the bent knee across the extended leg, towards the floor. Apply additional pressure with that hand to bring your knee nearer to the ground. Maintain the position for the prescribed duration, then gradually ease out of the stretch.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 4. Lumbar Rotation
    Flip sides

    00:09 min

    Exericise Instrucions
    Lie on your back, knees bent and feet positioned flat on the ground. Anchor one foot on the floor while drawing the other knee toward your torso. Gradually let this knee drift across your body, extending the opposite arm out for balance. Sense the twist in your lower spine, coupled with a stretch in the hip and glute region. Hold for prescribed duration then Guide the knee back to the middle and place the foot down. Switch and perform the same on the opposite leg.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 5. Side Lying Sweep with Neck Rotations
    Flip sides

    00:08 min

    Exericise Instrucions
    While laying down, extend your arm and draw a broad circle, focusing on pressing the shoulder blade to the floor without shifting your pelvis. Simultaneously, ease your neck into a gentle rotation, turning it as far as comfortable. Reverse movement and repeat.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 6. Supine Hip Interal Rotation
    Flip sides

    00:10 min

    Exericise Instrucions
    Lie on your back with your knees bent and feet on the ground. put your left ankle on top of your right knee and slowly use your left leg to pull the right leg down to the ground. Slowly return to starting postion. Repeat for the suggested duration then switch sides.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk
  • 7. External Rotation
    Flip sides

    00:08 min

    Exericise Instrucions
    While laying on your back, straighten your right leg, bend your leg and grab your right foot with your right hand. Actively pull your foot down towards the floor feeling the stretch in the side of your hips and your glutes. Repeat for suggested duration then switch sides.
    Parameters
    Repetition
    x
    Hold
    sec
    Sets
    Frequency
    x/wk